05/13/22 - WOD

5/13

FRIDAY

HXBXplus

Warm Up
Three Sets of:
Bike x :60 sec
40 DU's or 80 SU's
Plank Hold x :30 sec
DB Suitcase DL x 15 (each)

A. EMOM x 30
1) 12/10 Cal Row
2) 40 DU's or 80 SU's
3) 12 Toes to Bar
4) Max Reps Alt. DB Snatches (50/35lbs)
5) Rest
*Score= Total # of Snatches

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round