01/11/22 - WOD

1/11

TUESDAY

HXBXplusWarm Up
Two Rounds of:
:30 sec Bike
10 KB Swings (light)
20 Air Squats

*Allow 5 min to set up for Part A

A. Every 5 min, for 30 min:
4 min on/1 min off
400m Run
10 Strict Pull-Ups
Max Strict HSPU's
or
Max Ring/Box Dips
*Perform HSPU on rounds 1,3, and 5, and Dips for sets 2, 4, and 6.

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. Three Sets of:
DB Bent Over Row x 10
BB Curls x 12
Banded Pull-Aparts x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone