09/16/22 - WOD

9/16

FRIDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 3 @ 75% of 1-RM

B. Four Rounds for Time:
400m Run
30 KB Swings (24/16kg)

HXBX

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

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB Hang Clean & Jerk
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run