09/02/22 - WOD

9/2

FRIDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 6
:35/:25
1) DB Thrusters (light)
2) Jumping Pull-Ups
3) Kipping Practice

*Allow 5 min to Warm Up/Set Up Part A

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Three Sets of:
Bulg Split Squats x 10
(each leg)

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 Bulg. Split Squats
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 DB Squat Cleans
10 Cal Row
10 Box Jump Overs
10 DB Shoulder to OH