02/24/22 - WOD

2/24

THURSDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 (forward)
Bear Crawl x 20 (backward)
Suitcase Carry x 50 ft (each arm)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Shoulder Press x 2 @ 21X1
*Start at 65-70% of 1-RM

B. Two Rounds for Time:
25 Cal Bike
20 SA DB Push Press* (50/35lbs)
15 Toes to Bar
10 Burpees
*hold 2 DB's in front rack position, performing 10 on one arm before switching to 10 on the other arm.

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round