08/23/22 - WOD

8/23

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
50ft...
1) High Knees
2) Butt Kickers
3) Frog Jumps
4) Walking Lunges

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

A. Two Rounds for Time:
400m Run
400m Row
400m Run
20 Walking Lunges (24/16kg)
400m Run
30 Wall Balls (20/14lbs)
400m Run
400m Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Seated Banded Rows
3) DB Rev. Fly's
directly into...
Six Rounds of:
:20 on/:15 off

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)