12/11/21 - WOD

12/11

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 Steps

B. 5 min AMRAP:
20 DU's or 40 SU's
10 Air Squats
-1 min rest-
5 min AMRAP:
5 Devils Press (50/35lbs)
10 Box Jumps (24"/20")
-1 min rest-
5 min AMRAP:
5 Toes-to-Bar
10 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like