7/22/22 - WOD

7/22

FRIDAY

HXBXplus

Warm Up
Echo Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) Banded GM's
2) Air Squats
3) DB Rom. DL (light)

*Allow 6 min to Warm Up Part A

A. In a 15 min Window:
Back Squat
1) 8 @ 65%
2) 8 @ 70%
3) 8 @ 75%
4) 4 @ 80%
5) 4 @ 80-85%

B. "Charley Horse"
For Time:
50/40 Cal Bike
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")
*BB is taken from ground

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
One Round of:
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 3 Rounds:
:60 on/:30 off
1) BB Strict Press
2) KB Rev. Lunges
3) Box Jumps


B. "Tag"
In a 25 min Window:
2000m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps
10 DB Step-Ups