11/01/22 - WOD

11/1

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
*Nasal breathing only
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Air Squats

A. Four Sets of:
Against a 6 min clock...
200m Run
15 Burpee Box Jump-Overs
200m Run
Max Cal Bike
-3 min rest between-
*One more round compared to last week

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) DB Squat C&J (light)
3) Box Jumps

A. In a 12 min Window:
Three Sets of:
(minimum)
DB Bulg. Split Squats x 8 (each)
SL KB Deadlifts x 8 (each)
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 KB Thrusters
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 Lat. Burpees over Bar
*Add 2 burpees each round