11/15/22 - WOD

11/15

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Burpees to Bar

A. Two Sets for Max Reps:
(8 Intervals)
3 min on/:90 sec off
1) Cal Bike
2) Wall Walks
3) Cal Row
4) Burpee Box Jump-Overs
*3 min for max reps at each station with a :90 sec break between each/One max score

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round