11/07/22 - WOD

11/7

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
6 Alt. Rev. Lunges
6 DB Rom DL (light)

*Allow 5 min to Set Up Part A

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans (135/95lbs)
12 Alt. Rev. Lunges (135/95lbs)
[Front Rack Position]

B. Every :90 sec, 8 Intervals:
:60 on/:30 off
1) Side Plank (left)
2) Banded Pull-Aparts
3) Side Plank (right)
4) Superman Pulses

HXBX

Warm Up
Group 1)
2 min AMRAP:
3 Inchworms
6 Burpees
9 HR Push-Ups

Group 2)
3 KB DL
6 KB Swings
9 KB Goblet Squats

A. In a 12 min Window:
Back Squat x 5
(Halfway up+Full rep)

B. "Tag"
In a 20 min WIndow:
8 Cals (MC)
16 Alt. DB Snatches
8 Cals
16 Wall Balls
8 Cals
16 Goblet Squats