09/26/22 - WOD

9/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.

*Allow 4 min to Set Up Part A

A. Every 2 min, for 6 Sets:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 HSPU's
9 Burpees to a Bar
12 Toes to Bar

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats

A. Every :90 sec, for 6 Sets:
Deadlifts x 8
*Build as comfortable

B. "Partner Frenzy"
Every 3 min, for 8 Sets
(24 minutes):
2:30 on/:30 off

1) Row

2) AMRAP Style:
5 DB Hang Squat Cleans
10 Alt. Single DB Lunges
*Members can hold DB however they'd like