10/07/22 - WOD

10/7

FRIDAY

HXBXplus

Warm Up
One Set of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Two Sets of:
Plate OH Rev. Lunges x 10
Broad Jumps x 5

A. For Time:
800m Run
20 G2O (135/95lbs)
20 Front-Racked Alt. Lunges
800m Run
20 Front Racked Alt. Lunges
20 G2O
800m Run

HXBX

Warm Up
20mm Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Air Squats

A. Five Sets of:
Deadlifts x 10
Superman Hold x :20 sec

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off
1) Row

2) AMRAP Style:
8 Alt. DB Snatches
12 Single DB Step-Ups