12/07/2020 - WOD

12/7

MONDAY

HXBXplus

Warm Up
10 Cal Bike
Followed by...
Tabata x 4
1) Rev Lunges
2) Air Squats

A. Four Sets:
SL DB DL x 8 (each leg)
DB Split Squats x 12 (each leg)

B. For Time:
40 Front Squats (50/35lbs)
10 Cal Bike
30 Front Squats
10 Cal Bike
20 Front Squats
10 Cal Bike
10 Front Squats
10 Cal Bike
*20 min TIMECAP

HXBX

Warm Up
100m Run
Tabata x 9
1) Rev. Lunges
2) Burpees
3) Air Squats
4) Plank Shoulder Taps

A. EMOM x 12
:40 on/:20 off
1) Jumping Alt. Lunges
2) DB Front Squats
3) Single Leg DL's
4) Split Squats
(:20 each leg)


B. "Level Up"
In a 9 min Window:
5 Cal Bike or 10 Cal Row
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Over the Shoulder
*add on rep to the Dball mvnt