09/30/21 - WOD

9/30

THURSDAY

HXBXplus

Warm Up
EMOM x 3
Row
:40 sec easy
:20 sec sprint

Allow 5 min to warm up DL

A. "Christine"
500m Row
12 Deadlifts
21 Box Jumps (24"/20")

B. Three Sets of:
Single Leg KB DL x 8
BB Hip Thrusts x 8
Side Plank x :45 sec

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2)Plank to Pike
3) Plank Shoulder Taps

A. Three Sets of:
DB SA Curls x 12
(6 each arm)
Banded Tricep Ext. x 12

B. "Level Up"
In an 8 min Window:
100m Run
5 Clean & Jerks
*add one C&J each round
-2 min rest-
In an 8 min Window:
5 Burpees to Plate
5 Ab-Mat Sit-Ups
*add one rep to both mvnts each round

C. *If time allows
"Pipeline"
In a 5 min Window:
Max Meter SkiErg
*split class into 2 teams if 8 or less. 3 teams if 9 or more.