03/15/22 - WOD

3/15

TUESDAY

HXBXplus

Warm Up
EMOM x 9
;40 on/:20 off
1) Bike
2) Empty BB GM's
3) Burpee Jumping Pull-Ups

A. In a 15 min Window:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
*Includes warm up time

B. 12 min AMRAP:
3 Bar Muscle-Ups
12 Alt. DB Snatches (50/35lbs)
12 Single DB Step Overs
(50/35lbs-24"/20")
*Scaled- 6 Pull-Ups/can hold DB however they'd like for Step Overs

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jumps