11/08/21 - WOD

11/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 4
GM's x 4
Front Squat x 4

Allow 6 min to warm up DL

A. Four Sets of:
Deadlift x 6 @ 75% or 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil Presses (50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike

A. In a 12 min Window:
Tempo Front Squat x 5
@31X1
*build as comfortable

B. "Tag"
In a 24 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Goblet Squats
8 KB Swings