09/05/22 - WOD

9/5

MONDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof (right)
2) Banded Pallof (left)
3) Hollow Hold
Followed by...
Two Rounds of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft

*Allow 5 min for Warm Up DL

A. "Diane"
21-15-9
Deadlifts (225/155lbs)
HSPU's

B. Three Sets of:
BB Hip Thrusts x 8
Banded Pull-Aparts x 30
Side Plank x :30 sec
(each side)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run