11/11/20 - WOD

11/11

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Plank on Hands
2) Burpees
3) Air Squats

A. 4x8
DB Floor Press @313X
Banded Push-Ups
*band wrapped around back and in both hands to create resistance when pushing up

B. 0:00-9:00
21-15-9
Cal Row
DB Clean & Jerks (50/35lbs)
at the 9:01 mark...
21-15-9
Burpees
Dball over Shoulder (heavy)
*RETEST 09/30

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Burpees

A. 3x8
DB Floor Press @313X
Upright Shoulder Fly's @X1XX
Banded Push-Ups

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Box Jump Overs
*add one rep to dball box jump overs each round