09/01/22 - WOD

9/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
KB Sumo Deadlifts x 20

*Allow 8 min to Warm Up Part A

A. Four Sets of:
Deadlift x 3-5 @ 60%
Tall Box Jumps x 5
*Perform deadlifts directly into the high jumps and then rest between sets

B. 10 min AMRAP:
15 KB Swings (24/16kg)
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. EMOM x 6:
:40/:20
1) Strict Press
2) DB Lat. Raise
3) Banded Pull-Aparts
directly into...
Six Rounds of:
:20/:15
1) Leg Pulses
2) Mountain Climbers
3) Bicycles

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Alt. DB Snatches
3) Straight Legged Sit-Ups
4) Burpees Over Row
5) KB Sumo Deadlifts