07/01/22 - WOD
7/1
FRIDAY
HXBXplus
Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) Hollow Hold
A. EMOM x 12
:35 on/:25
1) DB Rev. Flys
2) KB Rev. Lunges
(Farmers Hold)
3) Pull-Ups
4) V-Ups
*Accessory piece/work on perfecting Pull-Ups
B. For Time:
75 Wall Balls (20/14lbs)
25 Toes-to-Bar
50 Wall Balls
25 Toes-to-Bar
25 Wall Balls
HXBX
Warm Up
Group 1)
Row x 2 min
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats
A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) KB Goblet Squats
3) Box Jumps
B. "Tag"
In a 20 min Window:
8 Cal Row
9 Burpees to Plate
8 Cal Row
18 KB Swings
8 Cal Row
9 Plate G2O
8 Cal Row
18 Alt. DB Snatches
*Most time in the YZ