01/21/22 - WOD

1/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 9
:35 on/:25 off
1) Light BB Clusters
2) Burpees to Bar
3) Row

A. Three Sets of:
Front-Racked BB Split Squats
x 10 (each leg)
Rev. Grip Pull-Ups
x Max Reps in :60 sec


B. 10 min AMRAP:
10 Thrusters (95/65lbs)
10 Bar Facing Burpees
10 Toes to Bar

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 10
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups