11/22/21 - WOD

11/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Roudns:
w/ and empty BB...
Push Jerk x 5
Tall Jerk x 5
Split Jerk x 5

*Allow 4-5 min to build to 60% on Split Jerk

A. Every 2 min, for 7 Sets:
Split Jerk x 2
*start at 60% of 1-RM and build as comfortable

B. Three Rounds for Time:
400m Run
9 Strict HSPU's
15 Ring Dips
21 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) Air Squats

A. In a 12 min Window:
Establish a heavy set of 5...
Back Squat

B. "Tag"
Level Up Style
In a 20 min Window:
5 Cals (MC)
5 Burpees to Plate
5 Plate G2O
5 Air Squats