12/29/21 - WOD

12/29

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
:30 on/:20 off
1) Bike
2) Static Hang
3) Burpees to Bar
4) Banded GM's

A. In a 20 min Window:
Establish a 1-RM...
Front Squat

B. 7 min AMRAP:
3 Thrusters (100/65lbs)
3 Chest-to Bars
6 Thrusters
6 Chest-to-Bars
9 Thrusters
9 Chest-to-Bar
etc...
*Score is total reps completed

HXBXW

arm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 15 min Window:
Bench Press x 5
*build as comfortable

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Row

2) AMRAP:
5 Burpee Box Jumps
10 Single DB Step-Ups