03/08/22 - WOD

3/8

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Burpees
2) Static Hang
3) HR Push-Ups

A. Every 2 min, for 6 Sets:
Bench Press x 6-8
*Build over 6 sets

B. EMOM x 20
1) 15/12 Cal Bike
2) 10-12 Toes to bar
3) 12-15 Box Dips
4) 15-20 Push-Ups
5) Rest

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats


A. 3x10:
BB Curls
DB Rev. Fly's
Wide Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
12 Box Jumps
24 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner