10/13/22 - WOD

10/13

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) OH Plate Lunges
3) Cossack Squats

*Allow 5-6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Front Squats
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 2 @ 90%

B. "Muffaletta"
For Time:
1000m Row
30 Toes to Bar
20 Front Squats (155/105lbs)
30 Toes to Bar
1000m Row

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups