12/20/22 - WOD

12/20

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
BW Lunges x 12
Bottom Squat Hold w/ KB x :20 sec
Goblet Squat x 12

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 4 @ 80%
2) 4 @ 80-83%
3) 4 @ 82-84%
4) 4 @ 83-85%
5) 4 @ 83-85%
6) Max Reps @ 75%

B. "Speed Limit"
For Time:
75/60 Cal Bike
75 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Scap Push-Ups
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Hammer Curls
3) Strict Pull-Ups
directly into...
Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In an 18 min Window:
100m Run
50m Farmers Carry
50 Banded Pull-Aparts
50 Plate G2O