1/24/22 - WOD

1/24

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
1) Bike
2) Burpees to Bar
3) HR Push-Ups

A. Three Sets of:
Front-Racked Alt. Rev. Lunges
x 16 Reps
Max Strict Pull-Ups x :60 sec

B. Five Rounds for Time:
40 DU's or 80 SU's
20 Wall Balls (20/14lbs)
10 Chest to Bar's
(or 15 Pull-Ups)

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) Jumping Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)