11/09/21 - WOD

11/9

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Wall Walks
3) Box Jumps

A. In a 16 min Window:
Gymnastic Practice
(DU's, Muscle-Ups, Pull-Ups, etc)

B. Four Rounds for Max Reps:
1 min each station
1) Max Cal Row
2) Strict HSPU's
3) Bar Muscle Ups
or
Pull-Ups
4) Rest
*total of 16 minutes one score of max reps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In an 18 min Window:
75 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
15 Box Jumps
*Most time in YZ