05/04/22 - WOD

5/4

WEDNESDAY

HXBXplus

Warm Up
400m Run

A. Two Sets of:
200m Row
5 Box Jumps
5 Push-Ups

*Allow 5 min before Part A

B. Roxy #1
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 6 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 6 rep Bench Press
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ