09/17/21 - WOD

9/17

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Air Squats
3) DB Rom. DL (light)

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 85%
5) 5 @ 80%
6) 8 @ 75%

B. For Time:
50 Cal Row
50 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
50 Cal Row

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. Four Sets:
5 Strict Press
+
5 Push Press

B. "Tag"
25 min AMRAP:
200m Run
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups