05/11/22 - WOD

5/11

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Handstand Hold
3) Box Jumps

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
1-2) 1 @ 65%
3-4) 1 @ 75%
5-6) 1 @ 80%
7-8) 1 @ 85%

B. 15 min AMRAP:
21 Cal Row
15 Box Jumps (30"/24")
9 HSPU's

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Alt. DB Snatches
6 SA Hang C & J's (each)
6 Pull-Ups