10/03/22 - WOD

10/3

MONDAY

HXBXplus

Warm Up
One Round of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
1) Burpees
2) Cossack Squats
3) Inchworms

A. For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
40/32 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
12 Goblet Squats
12 KB Swings
12 Box Jumps
100m Run