10/31/22 - WOD

10/31

MONDAY

HXBXplus

HAPPY HALLOWEEN!!!
Warm Up
Row x 2 min
Followed by...
Two Sets of:
DB Rom. DL x 10
Deadbugs x 20

A. In a 20 min Window:
Establish a 1RM
Front Squat

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
(70% of 1RM)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
:31 sec on/:10 sec off
1) Hallow Hold
2) Superman Hold
3) KB Swings (light)

A. "HALLOWOD"
(Tag Style)
31 min AMRAP:
10 Cal Row
31 Russian KB Swings
10 Cal Row
31 Box Jump Overs
10 Cal Row
31 DB Push Presses
10 Cal Row
31 DB Deadlifts
10 Cal Row
31 Wall Balls
10 Cals Row
31 DB Squat Cleans
*Partner 1 completes 10 cals, then Partner 2 completes 10 cals, the 31 reps can be divided between the 2 however you'd like