09/08/21 - WOD

9/8

WEDNESDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (light)
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*NASAL BREATHING ONLY

A. Five Sets of:
Push Press x 6 @ 11X2

B. For Time:
800m Run
100 Push-Ups
800m Run

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers
A. In a 15 min:
Bench Press x 5 @41X1
*build as comfortable

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps