07/14/21 - WOD

7/14

WEDNESDAY

HXBXplus

Warm Up
Eight Rounds:
:20 on/:15 off
w/ empty bb...
1) Split Press
2) Tall Jerks
3) Push Jerks
3) Split Jerks

A. Every :90 sec, for 8 Sets:
Push Jerk
+
Split Jerk
*build over the 8 sets

B. Three Sets for Max Reps
*Set 15 Rounds of 1 min
:60 seconds of...
1) DB Box Step-Overs (50/35lbs)
2) Strict HSPU's
3) Strict Box/Bench Dips
4) Strict Pull-Ups
5) Rest
*one score of total reps for all mvnts combined

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 15 min Window:
Bench Press x 8
*build as comfortable

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row

2) AMRAP:
5 Push-Ups
10 DB Step-Ups