07/27/22 - WOD

7/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Row
2) Empty BB OH Squats
3) Box Jumps

A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 Steps each)
40 Single DB Step-Overs (50/35lbs-24"/20")
80 DU's or 160 SU's
1600m Run
*40 min TIMECAP

HXBX

Warm Up
5 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Three Sets of:
BB Bench Press x 8
SA DB Kick Backs x 8
(each arm)

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Bike or Row

2) AMRAP:
6 SA DB Clean & Jerks
(each arm)
12 Single DB Step-Ups