06/30/21 - WOD

6/30

WEDNESDAY

HXBXplus

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

*Alllow 5-7 minutes to warm up back squat

A. In a 12 min Window:
Back Squat
1) 5 @ 70%
2) 3 @ 75%
3) 1 @ 85%
4) 6 @ 80%


B. EMOM x 4
For Max Reps:
:30 sec on/:30 off
1) Bike or Row Cals
2) DB Front Squats (50/35lbs)
3) Devil's Press (50/35lbs)
-3 min rest-
EMOM x 15
1) # of cals hit on Row or Bike
2) # of Front Squats hit
3) # of Devil Press hit

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

*allow 3-4 min to warm up Bench

A. Every 2 min, for 12 min:
Bench Press x 8
*build as comfortable

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row

2) AMRAP:
5 Devil Press
10 Box Jumps