09/23/22 - WOD

9/23

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Pallof Press (left)
2) Pallof Press (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kipping x 10
DB Goblet Squats x 10

*Allow 4-5 min to Warm Up Part A

A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks