08/22/22 - WOD

8/22

MONDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 4
1) Empty BB GM's
2) Cossack Squats

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1-3) 2 @ 88-90%
4-6) 4 @ 80-83%

B. Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats