08/17/22 - WOD

8/17

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Bike
2) Box Jumps
3) Empty BB GM's
*Allow 10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 3 @ 85-88%
4-5) 6 @ 75-78%

B. Five Sets of:
In a 3 min Window...
12 Burpee Box Jump Overs (24"/20")
20 Wall Ball Shots (20/14lbs)
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 4
1) Plank (on hands)
2) HR Push-Ups

A. In an 10 Window:
Bench Press x 10
DB Tricep Kick Backs x 10
*Quality Sets in 10 minutes

B. "Tag"
In a 20 min Window:
5 Pull-Ups
5 Push-Ups
5 Burpees
10 Cal Row
5 Dballs Over Shoulder
5 KB Swing+Squat
5 Plate G2O
100m Run