11/27/21 - WOD

11/27

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Air Squats
2) Hollow Hold
3) Static Hang

*Allow 10 min to warm up for workout

A. Three Sets for Max Reps:
:60 on/:15 off
1) Cal Bike
2) Alt. Pistols
3) Push Press (115/75lbs)
4) Strict Pull-Ups
5) DB Box Step Overs (35/20lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
2000m Row (buy-in)
1600m Run (buy-in)
*break it up however you like
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 Wall Balls