09/10/21 - WOD

9/10

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Alt. Lat. Lunges
2) Scap Push-Ups
3) Static Hang

A. EMOM x 9
1) Bike x :40 sec
2) DB Bent Over Row x 10
3) DB Rev. Fly's x 12

B. "Open Workout 19.1"
15 min AMRAP:
19 Wall Balls (20/14lbs)
19 Cal Row

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. Every :90 sec, for 6 Rounds:
Deadlifts x 6
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone