07/15/22 - WOD

7/15

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Frog Jumps
Followed by...
EMOM x 6
:40 on/:20 off
1) Step-Ups
2) HR Push-Ups


A. For Time:
400m Run
60 Box Step-Ups
(24"/20")
30 Push-Ups
400m Run
30 Push-Ups
60 Box Step-Ups
400m Run

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round