05/12/22 - WOD

5/12

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Single DB for all...
Front Rack Rev. Lunge x 5
Front Squat x 5
Push Press x 5
Thruster x 5
(5 each arm)

*Allow 5 min to Set Up for Part A

A. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans
(50/35lbs)
30 Burpees

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
100m Run
16 Push-Ups

Paul Dickey