03/01/22 - WOD

3/1

TUESDAY

HXBXplus

Warm Up
Row x 3 min
*Every :30 sec, 5-7 stroke sprint
Followed by...
EMOM x 9
:40 on/:20 off
1) Box Jumps
2) Wall Walks
3) Banded GM's

A. Every 6 min, for 5 Sets:
500m Row
50 DU's or 100 SU's
12 Deadlifts (225/155lbs)
*Add up all 5 times for one final timed score

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Superman Hold
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 SA Hang Clean & Jerks
(8 each)
16 Alt. DB Snatches
24 Cals (MC)
*Most time in Yellow Zone