02/07/22 - WOD

2/7

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Handstand Hold
2) Bike
3) Plate OH Hold
4) Alt. Lat Lunges

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

or

20 min AMRAP:
5 Box Dips
10 Pike Push-Ups
15 KB Swings (24/16kg)

B. Three Sets of:
Single Leg Hip Bridge x 10
Hollow Hold x :30 sec

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

*Allow 4-5 min to Set Up for Part A

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 24 min Window:
10 Push-Ups
10 Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run