09/22/22 - WOD

9/22

THURSDAY

HXBXplus

Warm Up
Group 1)
Two Sets of:
KB Deadlifts x 5 (each)
KB Carry x 50ft (each)
Group 2)
Two Sets of:
Bike x :60 sec
KB Sumo DL x 12

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlift x 3 @ 77.5% of 1-RM

B. Five Rounds for Time:
15/12 Cal Bike
10 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row