09/22/21 - WOD

9/22

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Alt. Lat. Lunges x 10

A. In a 20 min WIndow:
Find a 3-RM Front Squat
@ 42X1
*this 20 min window includes warm up time

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
6 Deadlifts
+
10 Lat. Burpees over Bar
*add weight if comfortable and time allows
*This is a sprint

B. "Tag"
In a 25 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Box Jumps