06/21/22 - WOD

6/21

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Plank to Pike
3) Alt. DB Snatch (light)

A. In a 12 min Window:
5 x 5:
Seated Barbell Strict Press
Weighted Pull-Ups

B. Four Rounds for Time:
500m Row
12 G2O (115/75lbs)
12 Chest to Bar's

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over the Shoulder
*Add 2 Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
250m Row
20 Alt. DB Snatches
*add 2 snatches each round