11/03/21 - WOD

11/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Static Hang x :30 sec
Burpees x 5
Wall Slides x 10
DB Squat Cleans x 5
Burpees x 5
Pec Activation x :30 sec
DB Squat Cleans x 5
Burpees x 5

B. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans (50/35lbs)
30 Burpees

HXBX

Warm Up
100m Run
Followed by...
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Banded GM's

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable

B. "Partner Frenzy"
Every 4 min, for 24 Min:
3 min on/1 min off

1) Bike

2) AMRAP:
6 Deadlifts
12 Lat. Burpees over Bar
*Keep the weight light