11/11/21 - WOD

11/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Tabata x 6
1) Banded GM's
2) Inchworms
3) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85%

B. 12 min AMRAP:
40 DU's or 80 SU's
10 Bar-Facing Burpees
10 Front Squats (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Tempo Deadlift x 5
@4X41
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB S2O