08/18/21 - WOD

8/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Burpees to Bar

Allow 4-5 minutes to warm up Bench Press

A. In a 16 min Window:
Bench Press
1) 5 reps @ 70%
2) 3 Reps @ 75%
3) 1 Rep @ 80%
4) 5 Reps @ 75%
5) 3 Reps @ 80%
6) 1 Rep @ 85%
7) 5 Reps @ 80%
8) 3 Reps @ 85%
9) 1 Rep @ 90%

B. Three Rounds for Time:
400m Run
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right-50/35lbs)
15 Box Dips

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Shrugs

B. "Partner Frenzy"
Every 4 min, for 16 min:
3 min on/1 min off
1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs

C. "Pipeline"
*If Time Allows