12/24/21 - WOD

12/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
Tabata x 12
1) Burpees
2) Air Squats
3) Plank to Pike
4) Cossack Squats
5) HR Push-Ups
6) Hollow Hold

A. "12 Days of XMAS"
1 Thruster (155/105lbs)
2 Front Squats
3 Power Cleans
4 Deadllfts
5 HSPU's
6 Lat. Burpees over Bar
7 Toes to Bar
8 Pull-Ups
9 KB Swings (24/16kg)
10 Wall Balls (20lb/14lb)
11 Box Jumps (30"/24")
12 KB Goblet Hold Step-Ups
*Keep starting over from the beginning after completing each next mvnt. Example= Complete 1 DL, then 1 DL+ 2 FS, etc)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB Hang Clean & Jerk
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run