12/03/22 - WOD

12/3

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) HR Push-Ups
3) Air Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. 8 min AMRAP:
15 Cal Row
12 DB Deadlifts (50/35lbs)
9 DB Hang Power Cleans
6 DB Push Presses
-rest 2 min-
8 min AMAP:
15 Cal Row
5 DB Devils Press (50/35lbs)
-rest 2 min-
8 min AMRAP:
15 Cal Row
12 Front Racked DB Lunges
9 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Inchworms
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
40 Burpee Box Jumps
40 KB Swings
40 Cal Row