11/18/22 - WOD

11/18

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) SU's
2) KB Sumo DL
3) Banded GM's

A. In a 20 min Window:
Five Sets of:
Deadlift x 2 @ 90%
*Includes warm up time

B. 10 min AMRAP:
40 DU's or 80 SU's
20 Alt. Pistols

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB SA Hang Clean & Jerk
(each arm)
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run