7/21/22 - WOD

7/21

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Suitcase DL (:20 each)
3) Inchworms

A. Four Sets of:
BB Bent Over Row x 8
DB Curls x 12

B. For Time:
1200m Run
30 Pull-Ups
30 DB Box Step-Overs
(50/35lbs-24"/20")

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. Five Sets
Back Squat x 6
*build over the course of 5 sets as comfortable
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) SL V-Ups

B. "Capture the Flag"
In an 18 min Window:
In teams of 2...
80 DB Step Ups
80 DB Front Squats
Max Cals (MC) in remaining time
*Split up reps however they would like