11/18/21 - WOD

11/18

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds:
w/ an empty BB...
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

*Allow 5 min to warm up Split Jerk

A. Every 2 min, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and 2 sec pause in recieving postion
1-2) @ 70%
3-4) 75%
5-6) 80%
7-8) 85%

B. 12 min AMRAP:
50 DU's or 100 SU's
12 Toes to Bar
6 Strict Pull-Ups

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. 3 x 10
BB Bent Over Rows
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings