04/27/22 - WOD

4/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Empty BB GM's
3) KB Swings (light)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Front Squat x 5 @32X1
*Start around 50% of 1-RM

B. "Little Giza"
For Time:
25 Pull-Ups
50 Wall Balls (20/14lbs)
100 DU's or 200 SU's
50 Wall Balls
25 Pull-Ups
*20 min TIME CAP

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Bike

2) AMRAP:
6 SA DB Hang C&J's
(6 each arm)
12 Single DB Step Overs