07/12/22 - WOD

7/12

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Glute Bridge
2) Scap Push-Ups
3) Inchworms

A. In a 12 min Window:
Four Sets of:
Barbell Hip Thrusts x 8
Seated Banded Row x 12

B. For Time:
21 Deadlifts (205/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 12
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
6 Cal Bike
6 Alt. DB Snatches
*add 2 reps to both mvnts each round
-3 min rest-
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round