10/10/22 - WOD

10/10

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Pallof Hold (left)
2) Pallof Hold (right)
3) HR Push-Ups
4) Burpees

A. In a 20 min Window:
Find a 1-RM
Bench Press

B. 10 min AMRAP:
5 HSPU's
10 Ring Dips
15 Push-Ups
30 DU's or 60 SU's

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Burpees
16 Box Jump Overs
8 KB Goblet Squats
16 Wall Balls