09/07/22 - WOD

9/7

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
1) Bike
2) Empty BB GM's
3) Air Squats

*Allow 12 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-4) 1 @ 90% of 1-RM
5) 3 @ 85%

B. Every 4 min, for 3 Sets:
:90 sec Max Cal Bike
60 DU's or 120 SU's
*Score is Max Cals. Push Hard on bike, then transition to DU's/SU's to get them done under a fatigued state

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
8 Alt. DB Snatches
8 AbMat Sit-Ups
*add two reps to both mvnts each round