11/03/20 - WOD

11/3

Tuesday

HXBXplus

Warm Up
Two Rounds:
100m Run
10 Air Squats

A. 4 x 8
SL DB DL
SL Get-Ups (on box)


B. For Time:
40 Alt. DB Snatches
10 Burpee Box Jumps
30 Alt. DB Snatches
10 Burpee Box Jumps
20 Alt. DB Snatches
10 Burpee Box Jumps
10 Alt. DB Snatches
10 Burpee Box Jumps
*20 min TIMECAP

HXBX

Warm Up
Group 1)
Bike or Row x 3 min
Group 2)
3 min AMRAP:
5 Inchworms
10 Air Squats

A. Every :90 sec, for 9 Rounds:
:60 on/:30 off
1) DB Squat + Curl
2) Split Squats
(:30 each)

B. "Level Up"
In a 9 min Window:
5 Burpee Box Jumps
10 Alt. DB Snatches
*add 2 Alt. Snatches each round
*add 1 Burpee Box Jump each round
-3 min rest-
In a 9 min Window:
Max Cal Row or Bike