12/01/22 - WOD

12/1

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Thrusters
3) Lat. Burpees over Bar

A. In a 15 min Window:
Strict Press x 4
1) 75%
2) 75%
3) 75%
4) 80%
5) 85%

B. Three Rounds for Time:
30/25 Cal Bike
50 DU's or 100 SU's
20 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 3
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

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

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's