11/21/22 - WOD

11/21

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Medball OH Alt. Lunge x 20
Broad Jumps x 5

*Allow 6 min to Warm Up Part A

A. EMOM x 10
Snatch
1-5) 2 @ 70% of 1RM
6-10) 1 @ 75%

B. Five Rounds for Time:
20 Wall Balls (20/14lbs)
5 Squat Snatches (135/95lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 15 min Window:
Back Squat x 5
*build as you feel comfortable

B. "Tag"
In a 20 in Window:
8 Lat. Burpees over Bar
12 Alt. DB Snatches
16 Air Squats
200m Run