12/02/21 - WOD

12/2

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DB Rom. DL
2) Box Jumps
3) Bike

A. Every 2 min, for 5 Sets:
Banded Deadlifts x 10
@ 50-55% of 1-RM

B. Every 4 min, for 5 Sets:
24/18 Cal Bike
12 Single KB Deadlifts (32/24kg)
12 Goblet Hold KB Walking Lunges

HXBX

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

A. Three Sets:
BB Strict Press x 8
directly into...
Three Sets of:
BB Push Press x 8
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 DB/BB Clean & Jerks
*add one DL each round
-3 min rest-
5 Devils Press
5 Box Jumps
*add one to both mvnts each round