12/10/21 - WOD

12/10

FRIDAY

HXBXplus

Warm Up
Bike x 2 min
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Single Arm Press
(:20 sec each arm)
3) Air Squats

B. Three Sets of:
For Max Reps...
4 min Cal Row
3 min Cal Bike
2 min Burpee Box Jumps (24"/20")
1 min DB Thrusters (50/35lbs)
-rest 4 min between each-
*Add up all 3 rounds for 1 total score of max reps combined

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts