10/18/22 - WOD

10/18

TUESDAY

HXBXplus

Warm Up
Row x 500m
Followed by...
Two Sets of:
Air Squats x 15
Kip Swing x 10
Scap Push-Ups x 5

A. "Fran"
21-15-9
Thrustrers (95/65lbs)
Pull-Ups

B. Two Sets of:
Bulg. Split Squats x 8 (each)
Hollow Hold x 30 sec

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Superman Pulses between each
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press
[BB or DB]