10/23/21 - WOD

10/23

SATURDAY

HXBXplus

Warm Up
One Round of:
Hawaiian Squats x 5 (each)
Russian Baby Makers x 10
Followed by...
Tabata x 12
1) V-Ups
2) Broad Jumps
3) Lat. Lunges
4) Plank to Pike

A. Five Rounds of:
Against a 5 min clock...
15/12 Cal Bike
400m Run
Max Burpee Box Jump-Overs in remaining time
-Rest 2 min between each-
*Record 5 total rep counts of the Burpee Box Jump-Overs

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3000m Row (as a team)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.