12/15/22 - WOD

12/15

THURSDAY

HXBXplus

Warm Up
One Set:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Lateral Lunges

A. Tabata x 12
1) Plank
2) Side Plank (left)
3) Side Plank (right)

B. "5k Time Trial"
For Time:
5k Run
or
5k Row

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
DB Rom. DL x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Deadlifts
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings