04/12/22 - WOD

4/12

TUESDAY

HXBXplus

Warm Up
15 Cal Bike
*Nasal breathing only

*Allow 6 min to Set Up for Part A

A. Two Rounds for Time:
20/15 Cal Bike
10 Strict Pull-Ups
400m Run
20 Chest to Bars
60/45 Cal Row
30 Pull-Ups
800m Run
40 KB Walking Lunges (24/16kg)
*40 min TIME CAP

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 Devil's Press
*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