09/28/21 - WOD

9/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike (60% perceived effort)
2) Wall Walks
3) Box Jumps

A. 30 min AMRAP:
30/22 Cal Bike or Row
30 DU's or 60 SU's
30 Push Press (95/65lbs)
30 BB Front Rack Alt. Lunges
30 Push-Ups
*Same BB is used for PP and Lunges

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Scap Push-Ups
3) HR Push-Ups

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 KB Swings
*looking for most time spent in YZ