11/28/22 - WOD

11/28

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Cossack Squats

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

B. Every 4 min, for 4 Sets:
300/250m Row
25 Wall Ball Shots

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 9
:35 on/:25 off
1) DB Front Squats
2) KB Rom. Deadlifts
3) DB Split Squats
(:20 sec each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs