11/16/22 - WOD

11/16

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
KB Goblet Squats x 6
KB Swings x 12

A. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

B. Three Sets of:
Bulg. Split Squats x 8 (each)
Strict HSPU's x 8

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
DB Shoulder Fly's
DB Shrugs
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)