10/24/22 - WOD

10/24

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 2 min
Plank x :30 sec

*Allow 4 min to Set Up Part A

A. In a 12 min Window:
Build to a 1-RM
Tempo Front Squat
@ 32X1
directly into...
One Set of:
Front Squats x Max Reps
@ 1-RM from earlier
(NO TEMPO)

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
*Choose a load around 70-75%

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

A. In a 12 min Window:
Tempo Deadlift x 5
(4 sec down, 4 sec up)
*build as comfortable

B. "Tag"
In a 24 min Window:
50 Cals (MC)
75 Air Squats
100 Plate G2O
*split reps however you'd like