05/18/22 - WOD

5/18

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) KB Swings
3) KB Windmills
(:20 sec each arm)

*Allow 8-10 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 88-90%
of 1-RM

B. Every 3 min, for 3 Sets:
30/22 Cal Bike
Max DU's or SU's
-2 min rest between each-

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:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 DB Clean & Jerks
12 Burpees to Bar