7/20/22 - WOD

7/20

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Wall Slides
3) Kip Swing
4) Wall Walks

*Allow 5 min to Warm Up Part A

A. In a 12 min Window:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 75%

B. Three Rounds of:
500m Row
15 Toes-to-Bar
15 HSPU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
Bench Press
*5 Upright Fly's between each

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
5 Burpees to Plate
15 Plate G2O