02/18/22 - WOD

2/18

FRIDAY

HXBXplus

Warm Up
Tabata x 8
1) Air Squats
2) Burpees
3) Frog Jumps
4) Hollow Hold

*Allow 6-8 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 1 @ 88%
5) 1 @ 92%
-rest 4 min-
EMOM x 4
Back Squat x 2
@ 80%

B. For Time:
40 Wall Balls (20/14lbs)
20 Burpee Box Jumps
(24"20")
30 Wall Balls
15 Burpee Box Jumps
20 Wall Balls
10 Burpee Box Jumps
*15 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round