01/12/22 - WOD

1/12

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) Box Jumps

A. Every 2 min, for 8 Sets:
Deadlift
1) 8 @ 55%
2) 6 @ 65%
3) 4 @ 75%
4) 2 @ 85%
5) 1 @ 90%
6) 1 @ 95%
7) 1 @ 100%+
8) 1 @ 100%+

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump Overs (24"/20")

HXBX

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

A. Four Sets of:
Bench Press x 8
Banded Tricep Ext. x 12

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

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps