04/11/22 - WOD

4/11

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Inchworms
3) Banded GM's

*Allow 6 min to Warm Up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70-74%
2) 5 @ 75-79%
3) 3 @ 80-84%
4) 2 @ 85-89%
5) 2 @ 90-94%
6) 1 @ 95+%

B. 12 min AMRAP:
20/15 Cal Bike
20 Alt. Pistols
10 Toes to Bar

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cal Bike in remaining time
*teams can split up wall balls and calories however they like