01/17/22 - WOD

1/17

MONDAY

HXBXplus

Warm Up
5 min Free Warm Up/Set Up

A. Two Sets of:
5-Pull Sprint (Row)
5 Normal Pulls (Row)
Deadlifts x 3 (half bodyweight)
Box Jumps x 3

B. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

C. Three Sets of:
Single Leg KB DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :30 sec (each)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row or Bike
2) Burpees to Bar
3) Banded GM's

A. In a 10 min Window:
Back Squats x 6
*Build as comfortable

B. "I have a Dream"
TAG
In a 29 min Window:
39 Cals (MC)
39 BB/DB Hang Cleans
39 BB/DB Front Squats
39 Wall Balls
39 Burpees to Bar
*MLK was born in 29' and he was 39 when he passed away