08/05/22 - WOD

8/5

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Heel Raised Air Squats
2) Banded GM's
3) Plank

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 75%
2-4) 3 @ 85%
5) 6 @ 80%

B. 15 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes-to-Bar
5 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Shoulder Taps
3) Side Plank (left)
4) Side Plank (right)

A. Four Sets of:
BB Push Press x 8
DB Shrugs x 12

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
18 Single KB Deadlifts
18 KB Goblet Squats
18 KB Swings