04/15/22 - WOD

4/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
DB Floor Press x 12
DB Bent Over Row x 12

A. In a 15 min Window:
Bench Press
1) 5 @ 70-75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
*Window includes warm up time
directly into...
In a 6 min Window:
Establish a 1-RM Bench Press

B. "Desire"
In a 5 min Window:
For Max Reps...
Burpee Box Jump Overs (24"/20")

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. 3 x 12:
Seated DB Press
BB Upright Rows

B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 KB Swings
10 SA DB Hang C&J's
(5 each arm)
100m Run