10/06/22 - WOD

10/6

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Plank

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Tempo Front Squats
@ 32X1
1) 3 @ 70% of 1RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%

B. For Time:
21-15-9
Cal Bike
Back Squat (135/95lbs)
*Barbell must be taken from ground

HXBX

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

A. 10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
6 DB DL's
5 DB Hang Cleans
6 DB Push Press