12/13/22 - WOD

12/13

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Lat. Burpees over Bar
6 Empty BB Squat Cleans

*Allow 6 min to Warm Up Part A

A. Every 3 min, for 10 Sets:
300/250m Row
2 Cleans
(power or squat)
*Score is total load successfully lifted

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 10 min Window:
Close Grip Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) SL V-Ups
3) Plank Walks (Up Downs)

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
10 Ab-Mat Sit-Ups
*add 5 sit-ups each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Box Step-Ups
*add 2 step-ups each round