12/04/21 - WOD

12/4

SATURDAY

HXBXplus

Warm Up
3 min Bike
(low intensity)

A. Two Sets of:
Assault Bike x 2 min @65-70% effort
10 Push-Ups
directly into...
3 Sets of:
:30 sec on/:60 sec rest
Assault Bike x 90%+ effort

B. Four Rounds for Time:
40 Air Squats
30 KB Swings (24/16kg)
20 Push-Ups
10 Toes to Bar
400m Run

HXBX

Warm Up
200m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Hold x :20 sec

A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like