02/09/22 - WOD

2/9

WEDNESDAY

HXBXplus

Warm Up
250m Row
Followed by...
Three Sets of:
w/ an empty BB...
3 Thrusters
3 Jumping Pull-Ups

A. "Fran Sandwich"
For Time:
1000m Row
directly into...
21-15-9 of:
Thrusters (95/65lbs)
Pull-Ups
directly into...
800m Run

B. Two Sets of:
Bulg. Split Squat x 10 (each leg)
Single Leg V-Ups x 20

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats
A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ