09/30/22 - WOD

9/30

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Rom. DL
3) Lat. Burpees over Bar

A. Three Sets of:
Front-Racked Split Squat
x 5 (each leg)
DB Rom. DL x 10

B. For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers

A. In a 12 min Window:
Back Squat x 8
*Build as comfortable


B. "Partner Frenzy"
Every 3 min, for 8 Sets:
(24 minutes)
2:30 on/:30 off
1) Row

2) AMRAP Style:
5 DB Front Squats
10 DB Bent Over Row
25 Single Unders