06/10/22 - WOD

6/10

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Supinated Static Hang
(Rev. Grip)
2) Handstand Hold
3) KB Swings (light)

A. 20 min AMRAP:
2 Ring Muscle Ups
(or 8 Dips)
4 Strict HSPU's
(or 10 Pike Push-Ups)
8 KB Swings (32/24kg)

B. Three Sets of:
Single-Leg Hip Bridge x 12 (each leg)
Hollow Hold x 40 sec

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts