08/26/22 - WOD

8/26

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Banded GM's

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

A. Three Sets of:
Deadlifts x 6-8 @ 50% of 1-RM
Tall Box Jumps x 10
*Goal is to perform Box Jumps immediately after DL to the highest box possible


B. 10 min AMRAP:
15/10 Cal Bike
10 Power Cleans (95/65lbs)
20 Front-Racked Alt. Rev. Lunges
*Using same bar for lunges

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 12 min Window:
Hip Thrusts x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round