08/30/22 - WOD

8/30

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
*Nasal breathing only
Group 2)
2 min AMRAP:
5 Burpees
10 HR Push-Ups

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Bench Press x 6
*Establish a heavy
directly into...
Every 2 min, for 2 Sets:
Bench Press x Max Reps
@ 90% of heavy

B. EMOM x 16
1) 12/10 Cal Bike
2) 10 Toes to Bar
3) 12 Dips
4) 15 Push-Ups

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Hollow Hold
3) Side Plank (right)
4) Side Plank (left)
5) HR Push-Ups
6) Burpees

A. 3 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP:
10 Push-Ups
20 KB Swings
40 Cals (MC)