03/22/22 - WOD

3/22

TUESDAY

HXBXplus

Warm Up
Three Sets of:
100m Run
Empty BB GM's x 10
Behind the neck Press x 10

*Allow 6 min to Set Up Part A

A. 30 min AMRAP:
50 DU's or 100 SU's
400m Run
30 Wall Balls (20/14lbs)
20 Push-Ups
10 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Dballs over Shoulder
(each side)
*add 2 reps each round