11/17/2020 - WOD

11/17

TUESDAY

HXBXplus

Warm Up
500m Row or 400m Run
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. 3x12
Bent Over Row
(2 sec pause at top)
Banded Pull-Aparts

B. For Time:
1000m Row or 800m Run
25 Bent Over Row (50/35)
25 DB Thrusters
1000m Row or 800m Run
*25 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) High Knees

A. 4x12:
DB Bent Over Row
DB Reverse Fly's
Banded Pull-Aparts

B. "Level Up"
In a 9 min Window:
Max Cal Row x 4 min
-rest :60 sec-
Max Cal Row x 4 min
-3 min rest-
In a 9 min Window:
5 DB Thrusters
5 Lat. Burpees over KB