01/05/22 - WOD

1/5

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Box Jumps
3) Burpee Pull-Ups

*Allow 5 min for set up

A. Every 6 min, for 6 Sets:
400m Run
30 DU's or 60 SU's
20 Wall Balls (20/14lbs)
10 Toes-to-Bar
*Record all 6 times

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

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

1) Row

2) AMRAP:
6 DB Hang Clean & Jerks
12 Box Jump Overs