01/06/22 - WOD

1/6

THURSDAY

HXBXplus

Warm Up
3 min Bike @ 70%
Followed by...
Tabata x 9
1) Sumo KB DL
2) Goblet Hold Thrusters
3) Bird Dogs

A. In a 15 min Window:
Five Sets of:
Deadlift x 1 @ 90% of 1-RM

B. 16 min AMRAP:
8 KB Suitcase DL (24/16kg-left)
8 SA Russian Swings (left)
16 OH Rev. Lunges left)
8 SA KB Suitcase DL (right)
8 SA Russian Swings (right)
16 OH Rev. Lunges (right)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 10 min Window:
Strict Press x 5
*2 sec pause at top and bottom
directly into...
Six Sets:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Level Up"
In a 9 min Window:
3 Turkish Get-Ups (right)
3 Turkish Get-Ups (left)
3 SA Russian Swings (right)
3 Russian Swings (left)
*Add one rep to all each round
-rest 3 min-
In a 9 min Window:
5 Cal Bike
5 Dballs over Shoulder
*add one rep to both each round