12/17/21 - WOD

12/17

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Inchworms
2) Banded GM's
3) Air Squats (2 sec pause at bottom)

*Allow 6 min to Warm Up FS

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 70%
2) 2 @ 75%
3) 1 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) Max Reps @ 80%

B. Every 5 min, for 4 Sets:
250m Row
20 Front Squats (95/65lbs)
10 Toes-to-Bar

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone