09/04/21 - WOD

9/4

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Row x :40 sec
2) 12 Hollow Rocks
3) Alt. Lat. Lunges

A. 30 min AMRAP:
In teams of two
You Go, I Go Fashion...
250m Row
15 KB Swings (24/16kgs)
10 DB Hang Squat Cleans
(50/35lbs)
5 Bar Muscle Ups or 8 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) DB Squat + Curl
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Push-Ups
5 Pull-Ups
50m KB Farmers Walk
100m Run