09/11/21 - WOD

9/11

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank
3) SA Plank
4) Hollow Hold
5) Air Squats
6) Lat. Alt. Lunges

A. Every 5 min, for 6 Sets:
1) 75/50 Cal Bike or 1000m Row
2) 75 Shoulder to OH (115/75lbs)
3) 15 Ring Muscle-Ups or 30 Strict Pull-Ups
4) 75 DB Thrusters (35/25lbs)
5) 75 Box Jump Overs (24"/20")
6) 800m Run
* Record all 6 times and add up for one total time

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
8 Cals (MC)
200m Run