12/14/22 - WOD

12/14

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40/:20
1) Bike
2) Box Jumps
3) Empty BB Thrusters
4) Jumping Pull-Ups

A. 7 min AMRAP:
3 Thrusters (100/65lbs)
3 Chest-to-Bars
6 Thrusters
6 Chest-to-Bars
9...
9...
12...
12...
*Continue this rep scheme; record total reps

B. Five Sets of:
DB Bent Over Row x 12
DB Rev. Fly's x 12
Banded Pull-Aparts x 24

C. CORE
*If time allows

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 Bent Over Row

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
8 Dballs Over the Shoulder
16 Box Jump Overs