03/02/22 - WOD

3/2

WEDNESDAY

HXBXplus

Warm Up
EMOM x 3
:40 on/:20 off
1) Static Hang
2) Wall Climbs
3) Burpees to Bar
Followed by...
Row x 2 min
*Nasal breathing only

A. "Roxy #2"
Two Rounds for Time:
400m Run
400m Row
400m Run
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
400m Run
30 Wall Ball Shots (14/10lbs)
400m Run
400m Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges


A. In a 15 min:
Bench Press x 5 @41X1
*build as comfortable

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

1) Row or Bike

2) AMRAP:
5 Front Squats
100m Run