09/28/22 - WOD

9/28

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Thrusters (light)

*Allow 4 min to Set Up Part A

B. 15 min AMRAP:
500m Row
10 Box Jumps
10 DB Push Press (50/35lbs)
-4 min rest-
15 min AMRAP:
30/24 Cal Bike
20 Wall Balls (20/14lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees

A. In a 12 min Window:
DB Floor Press x 8
DB Chest Fly's x 10
*Minimum of 3 sets

B. "Tag"
In a 25 min Window:
12 Push-Ups
12 Air Squats
12 Alt. DB Snatches
12 Wall Balls
200m Row