12/16/22 - WOD

12/16

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Alt. DB Snatches (light)
3) Plank to Pike
4) Hollow Hold
5) Broad Jumps
6) Cossack Squats

A. Three Sets for Max Reps:
4 min Max Cal Row
3 min Max Cal Bike
2 min Burpee Box Jumps
1 DB Thrusters (50/35lbs)
-3 min rest-
(Set 10 min working interval; 3 min resting interval for three sets)

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
10 SA DB Devil's Press
(5 each)
20 Air Squats
10 Alt. DB Snatches
20 Wall Balls
200m Run