01/18/22 - WOD

1/18

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
Suitcase Carry x 50 ft (each arm)

*Allow 5 min to Warm Up Strict Press

A. Every 2 min, for 6 Sets:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 10 @ 70+%
5) 10 @ 70+%
6) 10 @ 70+%
*build to the heaviest set of 10 possible

B. Three Sets of:
Against a 3 min clock...
25/20 Cal Bike
immediately into...
AMRAP:
12 DB Push Press (50/35lbs)
12 Push-Ups
-rest 3 min-
*Pick up each set of the couplet where you left off and note your total rounds and reps completed

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round