11/11/22 - WOD

11/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpees to a Plate
6 Plate Thrusters
9 Plate G20

A. In an 18 min Window:
Front Squats
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%
*Window includes Warm Up Time

B.18 min AMRAP:
In teams of 2...
"You Go, I Go Fashion"
12 Cal Bike
12 Front Squats (95/65lbs)
24 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Cossack Squats

A. In an 8 min Window:
3x8
DB Split Squats @ 3s down
DB Rom. DL @ 4s down/up

B. "Level Up"
In a 30 min Window:
10 Cal Row
10 SA KB OH Rev. Lunge
(5 each arm)
10 Box Jump Overs
10 Single KB Step-Ups
200m Run