11/09/22 - WOD

11/9

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
Bike x 2 min
Followed by...
Two Sets of:
Kip Swings x 10
Handstand Hold x :30 sec
Double DB DL x 10 Reps

A. Every 2 min, for 15 Sets:
1) 400/300m Row
2) 5 Wall Walks
3) 25/20 Cal Bike
4) 20 Toes to Bar
5) 12 Devil's Press (50/35lbs

)HXBX

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. Four Sets of:
Strict Press x 8
DB Shrugs x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Devils Press
3) Dballs over the Shoulder
4) Wall Balls