03/28/22 - WOD

3/28

MONDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 30ft
(each arm)
Single KB Rom. DL x 10

*Allow 6 min to Warm Up for Part A

A. Three Sets of:
Deadlift x 8
@ 55-65% of 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1
*Build as comfortable

B. "Tag"
In a 20 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like