01/03/22 - WOD

1/3

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Burpees
4 Plank to Pike
8 Scap Push-Ups

A. In a 10 min WIndow:
Gymnastics Practice
(Pull-Ups, Handstand, Rope, etc.)

B. Two Sets for Max Reps:
:90 on/:30 off
1) Cal Bike
2) Strict HSPU's
3) Cal Row
4) Ring/Box Dips

C. EMOM x 6
1) 8-10 Ring Rows
2) Plank Hold x :40 sec

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*2 sec pause at bottom

B. "Tag"
In a 20 min Window:
15 DB Deadlifts
15 Cal Bike
15 DB Step-Ups
200m Run