07/29/22 - WOD

7/29

FRIDAY

HXBXplus

Warm Up
400m Run
*Nasal breathin only
Followed by...
Tabata x 6
1) Air Squats
2) Hollow Hold
3) Deadbugs

A. Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Bulg. Split Squat (left)
4) Bulg. Split Squat (right)

B. Three Rounds for Time:
400m Run
10 Deadlifts (225/155lbs)
15 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*add two reps to both mvnts each round