01/13/22 - WOD

1/13

THURSDAY

HXBXplus

Warm Up
Six Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Single Leg Glute Bridge
3) Side Plank
(left side on round 1, right side on round 2)

A. Five Sets of:
Bulg. Split Squat x 6 (each)
Rev. Grip Bent Over Row x 8

B. Two Sets for Time:
50 Cal Row
50 Wall Balls (20/14lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round