03/24/21 - WOD

3/24

WEDNESDAY

HXBXplus

Warm Up
400m Run
5 Broad Jumps
10 Plank to Pike
20 Body Weight Lunges

A. EMOM x 30
1) 12 BB DL's (moderately heavy)
2) 16 Single-Arm DB Presses (8 each)
3) 16 Box Jump Overs (24"/20")
4) Max Cal Bike
5) Rest
*score is total Cals on Bike across the 6 sets

HXBX

Warm Up
Group 1) Bike x 3 min
Group 2) 3 min AMRAP:
5 Burpees
10 Light Goblet Squats
20 Light Goblet Hold Lunges

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "Tag"
16 min AMRAP
16 DB Squat+Curl
32 Box Jumps