09/20/22 - WOD

9/20

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.
4) HR Push-Ups

A. In an 18 min Window:
Bench Press
Establish a 2-RM

B. 12 min AMRAP:
12 Deadlifts (225/155lbs)
12 Ring Dips
12 Toes to Bar

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. 3x8
DB Bent Over Row
Banded Pull-Aparts
Banded Hammer Curls
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Turkish Get-Ups (each)
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min