09/09/21 - WOD

9/9

THURSDAY

HXBXplus

Warm Up
Two Rounds:
Inchworms x 5
Empty BB DL's x 10
Empty BB GM's x 15

A. Every :90 se, for 8 Sets:
Deadlift x 1.1.1
@ 70%
*perform 3 quick singles

B. 24 min AMRAP:
In teams of 2...
25 Double KB DL's (245/16kg)
25m Double KB FR Walking Lunges
50m Double KB OH Carrry
150 Double KB Farmers Carry
*You go, I go Fashion throughout

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. 3 x 12
BB Curls
Banded OH Tricep Ext.

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*add one swing+squat each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Squat+ Curl
*add one rep to both each round