12/13/23

12/13

WEDNESDAY

HXBXplus

Warm Up
Two Rounds for Time:
5 Burpees
10 Suitcase DL
(each arm)
50 ft SA Farmers Carry
(each arm)

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 80%
5) 2 @ 90%

B. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

HXBX

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

A. In a 12 min Window:
Four Sets (minimum) of:
SL Deadlifts x 8
(each leg)
BB Hip Thrusts x 12

B. "Tag"
In a 20 min Window:
6 Hang Squat Cleans
12 Cal Row
6 Burpees over Row
12 Deadlifts