09/15/22 - WOD

9/15

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Lunges
Followed by...
200 Run

A. Every :90 sec, for 5 Sets:
(20 intervals)
1) 15/12 Cal Bike
2) 12 Burpee Box Jump Overs
(24"/20")
3) 100m Run
4) 16 SA DB OH Walking Lunges
(50/35lbs; 10 steps each side)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Deadlift x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals