10/30/21 - WOD

10/30

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Air Squats
4) Banded GM's
5) Side Plank Hold
6) Hollow Hold

A. 12 min AMRAP:
In teams of 2...
12/9 Cal Row
18 KB Goblet Squats (24/16kg)
*one partner must hold a Plate (45/25lbs) locked out OH while the other partner is completing one full round before swithing. If Partner drops plate, the other partner must stop as well.
-5 min rest-
12 min AMRAP:
12/9 Cal Bike
12 Single Arm DB Push Press (50/35lbs-6 each arm-non-working arm is holding DB in front rack position)
*one partner must hold a KB (24/16kg) in standing goblet position while the other partner is completing one full round before switching. If Partner drops KB, the other partner must stop as well.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run