03/06/24

3/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
OH Plate Carry x 50ft
Static Hang x :20 sec
Dive Bomber PU's x 10

A. In a 20 min Window:
Stirct Press
1) 1 @ 90%
2) 1 @ 93%
3) 1 @ 96%
4) 1 @ 101%
5) 1 @ 101+%
*Includes Warm Up Time

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Bent Over Row x 5
Strict Press x 5

A. In a 10 minute Window:
Three Sets of:
Wide Grip Pull-Ups x 8
Bent Over Row x 10
KB Farmers Carry x 100m

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls