03/30/21 - WOD

3/30

TUESDAY

HXBXplus

Warm Up
Two sets of:
:30 on each side
1) Banded Palloff Hold
2) Banded Lateral Walk
3) SL Glute Bridge Hold
4) Side Plank Hold
*move through with as little rest as possible

A. Every :90 sec for 15 min:
2 Snatch Lift-Offs + Low Hang Snatch
*pause 2 sec on Lift-Offs

B. 12 min AMRAP
6 Power Snatches (135/95)
9 Burpees Over the Bar
12 TTB

HXBX

Warm Up
Group 1) Row x 3 min
Group 2) 3 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. In a 12 min Window:
10-9-8...1
BB Bent Over Row
* 5 DB Rev. Fly's between

B. "Capture the Flag"
Five Rounds:
In a 5 min Window:
3:30 min on/:90 off
10 BB Thrusters
Max Cals in remaining time
*Most Calories total over 5 rounds wins (one male/one female)