10/20/22 - WOD

10/20

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Deadbug x 20
DB Rom. DL x 10
KB Sumo DL x 10

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, 8 Sets:
Deadlift x 3 @ 85% of 1RM

B. For Time:
800m Run
50 Chest-to-Bars
800m Run
*Chest to Bars should be scaled where large sets can be completed
16 min TIME CAP

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round