09/13/22 - WOD

9/13

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof hold (left)
2) Banded Pallof hold (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kip Swing x 10
DB Suitcase DL x 10 (each)

A. Five Sets of:
Bench Press x 4
DB Bent Over Rows x 8

B. Three Rounds for Time:
400m Run
20 Toes-to-Bar
20 Ring Dips

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round