09/19/22 - WOD

9/19

MONDAY

HXBXplus

Warm Up
One Round of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges
Followed by...
Air Squats x 10
Burpees x 10

A. "One Speed...Forward!"
Six Rounds for Time:
400m Run
20 Burpees
20 Front Rack KB Walking Lunges (24/16kg)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges