10/15/22 - WOD

10/15

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Set of:
Scap Pull-Ups x 10
Kip Swing x 10
DB Goblet Squats x 10

A. "Gravy Train"
In teams of 2...
Three Rounds for Time:
800m Run (together)
60 Pull-Ups
30 Squat Cleans (135/95lbs)
*Members can split up Pull-Ups and Clean however they'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like