10/05/22 - WOD

10/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. Five Sets of:
Bench Press x 4
DB Floor Skull Crushers x 12

B. Two Sets for Max Reps...
(8 intervals)
:90 sec on/:30 sec off
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*One score of Max Reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 KB Swings (light)

EMOM x 6
:40 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Banded Pull-Aparts

A. "Tag"
In a 25 min Window:
24 Air Squats
20 Wall Balls
16 DB/KB Alt. Lunges
12 Cals (MC)
8 Burpee Box Jumps