01/14/22 - WOD

1/14

FRIDAY

HXBXplus

Warm Up
Bike x :60 sec (@ 50%)
Plank Shoulder Taps x 30
Bike x :60 sec (60%)
Wall Climbs x 4
Bike x :60 sec (@70%)
10 Broad Jumps

*Allow 5 min to set up for Part A

A. Every 12 min, for 36 min:
400m Run
30 KB Alt. Rev. Lunges (24/16kg)
20 Pull-Ups
30/25 Cal Bike
400m Run

HXBX

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

A. 3 x 12
DB Strict Press
BB Upright Rows

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

C. "Pipeline"
*If time allows