07/08/22 - WOD

7/8

FRIDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) DB Row (left)
2) DB Row (right)
3) KB Sumo DL

A. Against a 30 min clock...
1500m Row
immediately into...
AMRAP of:
10 HSPU's
15 KB Swings (24/16kg)
20 Alt. Pistols
*Score is AMRAP

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. Three Rounds of:
DB/KB Rev. Lunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls