04/04/22 - WOD

4/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Scap Pull-Ups
2) Inchworms
3) DB Thrusters (light)

A. Two Sets of:
2 Pull-Ups
4 Toes to Bar
6 Push-Ups
8 Wall Balls
-rest 1 min between rounds-

B. "Invictus Baseline Test"
Every 5 min, for 6 Sets:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*record 6 times

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters


A. In a 15 min Window:
Front Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
10 Cal row
20 KB Squat + Swing
10 Cal Row
20 Burpee Box Jumps