11/06/21 - WOD

11/6

SATURDAY

HXBXplus

Warm Up
EMOM x 6
1) Handstand Hold x :30 sec
2) Candlesticks x 5 (each leg)
3) OH Plate Hold x :30 sec

A. Every 3 min, for 9 min:
:60 sec Goblet Squat Hold
5 DB Squat Jumps
:10 sec Bike Sprint

B. 30 min AMRAP:
In teams of 2...
400m Run
30 KB Swings(32/24kg)
20 Box Jump Overs (24"/20")
*Team members will alt. tasks. Thus Partner A will run 400m, Partner B will do KB swings, Partner A will do Box Jump Overs, and it will be the opposite the following round.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) HR Push-Ups
3) Inchworms

A. In a 35 min Window:
In teams of 2...
3000m Row Buy-In
directly into...
AMRAP:
6 DB Hang Squat Cleans
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls