11/19/21 - WOD

11/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

*Allow 5 min to warm up Front Squat

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 70% of 1-RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 3 @ 85%

B. For Time:
50/35 Cal Bike
50 DB Box Step-Overs
(50/35lbs)
800m Run

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run