06/23/22 - WOD

6/23

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded Pull-Throughs
2) SL Broad Jumps
3) Inchworms

A. Five Sets of:
BB Hip Thrusts x 8
SL KB DL x 8 (each leg)
*Record heaviest Hip Thrust load

B. 12 min AMRAP:
40 DU's
20 KB Walking Lunges (24/16kg)

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB Deadlift
2) Pistol from Box
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Mountain Climbers

B. "Partner Frenzy"
Every 4 min, for 6 Sets:
3 min on/1 min off
1) Bike or Row

2) AMRAP:
9 Deadlifts
6 Hang Cleans
3 Shoulder to OH
*DB or BB