12/06/21 - WOD

12/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Superman Pulses

*Allow 6 min to Warm Up Front Squat

A. Every 2 min, for 6 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%

B. Two Rounds for Time:
40/30 Cal Bike
40 DU's or 80 SU's
30 Thrusters (45/35lbs)
20 Toes to Bar

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Burpees
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)