09/27/21 - WOD

9/27

MONDAY

HXBXplus

Warm Up
9 Rounds of:
:30 on/:20 off
1) Inchworms
2) Foam Roller
3) DB Rom. DL's (light)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 5 @ 80-85%
5) Max Reps @ 80%
*no more than 5 sec rest at the top of each rep on max set

B. Three Rounds for Time:
20 Pull-Ups
20 Front Squats (135/95lbs)
20 Cal Row

HXBX

Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 10 min Window:
Back Squat x 5 @32X1

B. "Tag"
In a 30 min Window:
3200m Run (Buy-In)
direclty into...
AMRAP:
You Go, I Go...
5 Devil Presses
10 Alt. DSB Snatches
5 SA DB Hang Snatches
(each arm)
5 Cals (MC)
*Run is split between 2 partners in either 200m or 100m incriments