11/30/2020 - WOD

11/30

MONDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Burpees
2) Hollow Hold

A. Every :90 sec, for 9:
:60 on/:30 off
1) Turkish Get-Ups (left)
2) Turkish Get-Ups (right)
3) Plank

B. Four Rounds For Time:
500m Row
20 Double KB DL (24/16kg)
20 KB Swings
*20 min TIMECAP

HXBX

Warm Up
Tabata x 9
1) High knees
2) Rev. Lunges
3) Plank to Pike

A. Every :90 sec, for 9:
1) Reverse Lunges
(farmers hold)
2) Front Squats
(goblet hold)
3) Single Leg Glute Thrusts

B. "Point Break"
In a 20 min Window:
5 KB Suitcase DL (each)
10 SA Push Press (each)
20 KB Swings
*10 Burpees at the top of every 2 min