11/06/20 - WOD

11/6

Friday

HXBXplus

Warm Up
5 min AMRAP
Inchworms x 5
Plank to Pike x 10
Scap Push-Ups x 15
Followed by...
w/ light DB's
1 Cluster
+
2-3 Thrusters

A. 4 x 8
Glute Bridges
DB Front Squats
(3 sec pause at bottom)


B. For Time:
21 Cal Row or 18 Cal Bike
21 Devils Press (50/35lbs)
15 Cal Row or 12 Cal Bike
15 Devils Press
9 Cal Row or 6 Cal Bike
9 Devils Press
*20 min TIME CAP

HXBX

Warm Up
5 min AMRAP:
Burpees x 5
Plank to Pike x 10
Air Squats x 15

A. In a 15 min Window:
10-9-8...1
Front Squats
*5 weighted SL Sit-Ups between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dballs Over the Shoulder
-3 min rest-
5 Cal Row
5 DB Thrusters
*add one rep each round