12/01/21 - WOD

12/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Front Squat
3) Thruster

A. In a 15 min Window:
Establish a 1-RM Tempo Front Squat @32X1

B. 12 min AMRAP:
12 Front-Rack KB Front Squats
(24/16kg)
9 Toes-to-Bar
6 Burpees

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
(4 sec down)
directly into...
Two Sets of:
DB Fly's x 12

B. "Code Red"
Every 5 min, for 15 min:
4 min on/1 min off
8 DB/BB Thrusters
16 Cals (MC)