10/22/21 - WOD

10/22

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Handstand Hold
2) Light KB Swings
3) Bike

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
(or 8 Box Dips)
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
Single Leg Hip Bridge x 10
(10 each leg)
Hollow Hold x :30 sec

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups