11/04/20 - WOD

11/4

Wednesday

HXBXplus

Warm Up
Tabata x 12
1) Push-Ups
2) Hollow Hold
3) High Knees
4) Butt Kickers

A. In a 15 min Window:
4 x 10
Bent Over Row
Banded Pull-Aparts
Weighted SL Sit-Ups

B. 16 min AMRAP:
200m Run
20 KB Swings
200m Run
30 Suitcase Deadlifts
(15 each arm)

HXBX

Warm Up
2 min AMRAP:
5 Inchworms
10 Scap Push-Ups
Followed by...
5 Turkish Get-Ups each

A. In 10 min Window:
4 x8
Bent Over Row
Banded Pull-Aparts
immediately into...
Four Sets:
:30 on/:20 off
1) Flutter Kicks
2) Plank Kick Throughs

B. "Tag"
In a 15 min Window:
AMRAP Style of...
100m Run
20 Turkish Get-Ups
(10 each arm)
*:30 sec Bicycles for Tag