08/18/22 - WOD

8/18

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) Glute Bridges
3) Inchworms

*Allow 4 min to Set Up/Warm Up Part A

A. Every :90 sec, for 3 Sets:
(12 Intervals)
:60/:30
1) BB Hip Thrusts
2) Banded Hamstring Curls
3) Hollow Hold Pulses
4) DB Bent Over Row

B. For Max Reps:
In a 4 min Window...
DB Box Step-Overs
(50/35lbs)
-2 min rest-
For Max Reps:
In a 4 min Window...
Cal Row
*Record 2 scores of Max Reps

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. Four Sets:
Strict Press x 8
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike
5 BB/DB Thrusters
*add one to both mvnts