12/06/22 - WOD

12/6

TUESDAY

HXBXplus

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

A. For Time:
800m Run
800m Row
40 Back Squats (155/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
*40 min TIME CAP
(Bar must be taken from ground)

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round