03/18/22 - WOD

3/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
3 Wall Walks
6 Alt. DB Snatches (light)
3 Wall Walks
6 Box Jump Overs

A. Row x 5 min
@ 80-85%

B. Three Rounds for Time:
12 Alt. DB Snatches (50/35lbs)
9 DB Front Squats (50/35lbs)
6 Inchworms
:30 sec of Plate Hops
250m Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of (Buy-In):
15 Push-Ups
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals