10/17/22 - WOD

10/17

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 1 min
Bike x 1 min
Followed by...
One Set of:
Deadbug x 20
Bodyweight Lunges x 20

A. Every 2 min, for 5 Sets:
(20 Intervals)
1) :90 sec Bike
2) 20 Front Racked KB Lunges
[24/16kg]
3) :90 sec Row
4) 60 DU's or 90 SU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

B. "Tag"
In a 25 in Window:
5 DB Deadlifts
6 Push-Ups
7 DB Front Squats
8 KB Swings
9 Wall Balls
100m Run