10/18/21 - WOD

10/18

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
AMRAP:
4 Banded GM's
6 Air Squats
8 Rev. Lunges

A. In a 20 min Window:
Find a 1-RM
Back Squat

B. "AB-3"
For Max Calories:
Bike x 3 min

C. CORE
(coaches choice)

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
*can set the BB down as needed. Do not have to be working for entire :60 sec.

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
10 Cal row
12 KB Squat + Swing
10 Cal Row
12 Devil's Press