11/22/22 - WOD

11/22

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Burpees to Bar
3) Plank to Pike

*Allow 5 min to Warm Up Part A

A. Every :90 sec, 5 Sets:
Bench Press x 3 @ 75% of 1RM

B. Five Rounds for Time:
30 DU's or 60 SU's
10 DB Push Presses (50/35lbs)
10 Toes to Bar

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Bent Over Row
2) BB Curls
3) DB Floor Press
4) BB Floor Skull Crushers

B. "Partner Frenzy"
2:30 on/:30 off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats