11/23/21 - WOD

11/23

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
One Set of:
w/ an empty BB...
Rom. DL x 3
Front Squat x 3
Back Squat x 3
Thruster x 3

*Allow 6 min to warm up to 75%
on Front Squat

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85-90%

B. 15 min AMRAP:
5 Hang Squat Cleans (135/95lbs)
10 Toes-to-Bar
15 Wall Balls (20/14lbs)
30 DU's or 60 SU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Cobra
3) KB Swings (light)

A. In a 12 min Window:
Three Sets of...
BB Bent Over Row x 8
DB Rev. Flys x 10
DB Curls x 12
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 DB Thrusters
*add one rep to both each round