10/12/22 - WOD

10/12

WEDNESDAY

HXBXplus

Warm Up
One Set of:
50ft...
High Knees
Butt Kickers
Lunges
Bunny Hops
Followed by...
Tabata x 9
1) KB Swings (light)
2) Hollow Hold
3) Superman Hold

A. Roxy #3
For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Rum
800m Row
800m Run
40/32 Cal Bike
*40 min TIME CAP

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to Devil Press