07/07/22 - WOD

7/7

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Box Jumps
2) Alt. DB Snatches (light)

*Allow 5 min to Set Up/Warm Up Part A

A. Every 8 min, for 4 sets:
400m Run
16 Burpee Box Jump Overs
(24"/20")
8 Power Snatches (95/65lbs)
*Record all 4 times

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Burpees
3) Cobra Pose

A. Three Sets of:
DB Seated Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) SL V-Ups
3) Hollow Hold

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

1) Bike or Row

2) AMRAP:
6 Turkish Get-Ups
(3 each side)
12 Box Jumps
*2 rounds of each