11/16/21 - WOD

11/16

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) KB Goblet Hold Rev. Lunges (light)

*Allow 5 min to Warm Up DL

A. In a 12 min Window:
Four Sets of...
Banded Deadlifts x 12
@ 40% of 1-RM

B. Four Rounds for Time:
400m Run
12 Hang Power Cleans (95/65lbs)
12 BB Alt. Rev. Lunges (95/65lbs-Front Rack Hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 12 min Window:
Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round