11/09/20 - WOD

11/9

MONDAY

HXBXplus

Warm Up
200m Run
followed by...
Tabata x 12
1) SA KB Swing (left)
2) SA KB Swing (right)
3) SA OH Squat (left)
4) SA OH Squat (right)

A. Every :90 sec, for 3 Sets:
:60 on/:30 off
SA DB OH Squats
(:30 sec each arm)
-4 min rest-
Max Set of...
KB Front Squats (24/16kg)
*no more than a 2 second rest at top

B. Every 4 min, for 12 min, for times:
500m Row or 400m Run
8 SA KB Thrusters (24/16kg)
(8 each arm)
*record 3 times

HXBX

Warm Up
Tabata x 12
1) Body Weight Lunges
2) Lateral Lunges
3) Air Squats

A. Every :90 sec, for 8 Sets:
:60 on/:30 off
1) SA KB Front Squats
(:30 each arm)
2) SA KB Lunges
(:30 each arm)

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 SA KB Thrusters
(each arm)
-rest 3 min-
In a 9 min Window:
5 DB Step-Ups
5 Box Jumps Overs
*add one rep each round