06/15/22 - WOD

6/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Handstand Hold
3) Box Jumps

*Allow 5 min to Set Up Part A

A. Every :90 sec, for 30 min for Max Reps:
(4 total sets/20 intervals)
:60 on/:30 off
1) Strict HSPU's
2) Banded OH Tricep Ext.
3) Box Jump Overs (24"/20")
4) Strict Pull-Ups
5) Cal Bike
*For One Score of Max Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 25 min Window:
6 Dballs over Shoulder
8 Cal Bike
10 KB Swings
12 Wall Balls
200m Run