11/05/21 - WOD

11/5

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Four Rounds of:
:30 on/:20 off
1) Banded GM's
2) Banded Front Rack Hold

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 65% of 1-RM
2) 2 @ 70%
3) 2 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 2 @ 85%

B. Every 5 min, for 15 min:
40 Cal Row
20 Back Squats (135/95)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. 3 x 10
DB Strict Press
DB Shoulder Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers
3) Leg Pulses

B. "Tag"
In a 20 min Window:
10 Devil's Press
25 DU's or 50 SU's
200m Run