09/24/21 - WOD

9/24

FRIDAY

HXBXplus

Warm Up
Bike or Row x 3 min
Followed by...
One Round of:
Plank Shoulder Taps x 30
Scap Pull-Ups x 15
Wall Climbs x 4
Broad Jumps x 10

B. "Invictus Baseline Test"
Every 5 min, for 30 min:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*Record all 6 times and you will keep them as future comparisons

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. 3 x 10
DB Strict Press
DB Shoulder Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "Tag"
In a 20 min Window:
10 Devil's Press
25 DU's or 50 SU's
200m Run