07/05/22 - WOD

7/5

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Pallof Hold (:20 each)
2) Burpees to Bar
3) Jumping Pull-Ups

*Allow 5 min to Set Up Part A

A. Every :90 sec, for 4 Sets:
For Max Reps...
:60 on/:30 off
1) DB Floor Press (50/35lbs)
2) Banded OH Tricep Ext.
3) DU's or SU's
4) Strict Pull-Ups
5) Cal Bike
*20 total intervals/one score of total reps

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*8 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Devil's Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Squats
*add one rep to Dball Squat