06/29/22 - WOD

6/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata 6
1) High Knees
2) Alt. DB Snatches (light)

A. EMOM x 6
:40 on/:20 off
1) DB Bent Over Row
2) BB Curls

B. Four Rounds for Time:
400m Run
15 DB Shoulder to OH (50/35lbs)
400m Run
15 DB Hang Squat Cleans

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
5 HR Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
8 Deadlifts
+
8 Lat. Burpees over Bar
*DL's should be unbroken. This is a sprint

B. "Tag"
In a 20 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 DB Deadlifts
5 Cals (MC)
15 Russian KB Swings