07/13/22 - WOD

7/13

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Kip Swing
2) Plank
3) Row

*Allow 6 min to Set Up/Warm Up Part A

A. Every 6 min, for 5 Sets:
10 Pull-Ups
15 Toes-to-Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*Record all 5 Times

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. EMOM x 9
:40 on/:20 off
1) Alt. Rev. Lunges
2) Air Squats
3) DB Push Press

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 DB Front Squats
6 SA Hang C & J's (each arm)