08/01/22 - WOD

8/1

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
12 Shoulder Taps

A. In an 18 min Window:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 85%
5) 2 @ 90%
6) 1 @ 95%
*This includes warm up time

B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(50/35lbs; 10 each arm)
10 Strict Pull-Ups
*Working with only one DB

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*4 sec down, 4 sec up

B. "Tag"
In a 20 min Window:
8 Cal Bike
12 DB Deadlifts
8 DB Step-Ups
12 Box Jump Overs