04/08/22 - WOD

4/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DU's (practice)
2) DB Floor Press
3) DB Bent Over Row

A. In a 15 min Window:
Build to 90-95% of 1-RM Bench Press

B. For Time:
100 DU's or 200 SU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups (hands on DB handles)
50 DB Push-Press
100 DU's or 200 SU's

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
BB Strict Press x 8
DB Shoulder Fly's x 10
DB Shrugs x 12

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups