11/04/21 - WOD

11/4

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank to Pike
2) Shoulder Taps
3) Cobra
Followed by...
One Round of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerks x 3
Split Jerks x 3

A. Every 2 min, for 6 Sets:
Split Jerk x 2
1-2) @ 80% of 1-RM
3-4) @ 85%
5-6) @ 90%

B. 12 min AMRAP:
15/12 Cal Bike
15 Pull-Ups
15 Push Presses (115/75lbs)

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
4 x 12
DB Rev. Fly's
DB Single Arm BOR
Banded Lat Pull-Downs

B. "Level Up"
In a 7 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 7 min Window:
5 Cal Bike
5 Wall Balls
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows