06/11/22 - WOD

6/11

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 50ft
(each arm)

A. EMOM x 15
1) 12 Power Snatches (95/65lbs)
2) 12 Toes to Bar
3) 12 Single DB Step Overs (24"/20")
4) 12 Strict Press (95/65lbs)
5) 20 Air Squats

B. Two Rounds for Time:
15 Power Snatches (95/65lbs)
15 Toes to Bar
15 Single DB Step Overs (24"/20")
15 Strict Press (95/65lbs)
20 Air Squats

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Alt. DB Snatches
1000m Run
*Members can split up reps however they would like