12/12/22 - WOD

12/12

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Bike
2) Inchworms
3) OH Plate Hold

A. In a 15 min Window:
Strict Press x 2
1-3) 75%
4) 80%
5) 85%
6) 90%
7) 95%
*Includes warm up time

B. For Time:
100 Wall Balls
100 Push-Ups

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Goblet Squats
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees Over Rower