07/07/21 - WOD

7/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Wall Slides
2) Glute Bridges
3) Plank to Pike

*Allow 4-5 min to warm up Strict Press

Strict Press
A. Every :90 sec, for 6 Sets:
1) 3 Reps @ 80%
2) 2 Reps @ 85%
3) 1 Rep @ 90%
4) 3 Reps @ 85%
5) 2 Reps @ 90%
6) 1 Rep @ 95+%

B. For Time:
21-15-9
Strict HSPU's
Strict Box/Bench Dips
Push-Ups

HXBX

Warm Up
Tabata x 9
1) Burpees
2) HR Push-Ups
3) High Knees

A. In a 12 min Window:
Bench Press x 10
*build as you feel comfortable

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) AMRAP:
5 Devil Press
10 Single DB Step-Ups

2) AMRAP:
5 Cal Bike
5 Push-Ups