06/09/22 - WOD

6/9

THURSDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) Box Jumps
2) HR Push-Ups
3) Air Squats

A. EMOM x 30
1) 10/7 Cal Bike
2) 20 Wall Balls (20/14lbs)
3) 15 Push-Ups
4) 15 Box Jump Overs (24"/20")
5) Rest

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups