11/03/22 - WOD

11/3

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank (left)
3) Side Plank (right)
4) Plank to Pike
5) Hollow Hold
6) Superman Hold

A. In a 15 min Window:
Establish a 1RM
Strict Press
Rest till clock hits 18:00...
Every 2 min, for 2 Sets:
Strict Press x 8
@ 85% of 8RM

B. Four Rounds for Time:
400m Run
15 Push Presses (115/75lbs)
*Retest of last week

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Butt Kickers
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. Four Sets of:
DB Floor Press x 10
SA DB Tricep Kickbacks x 10 (each)
directly into...
Six Rounds of:
:20 on/:15 off
1) Single Leg V-Ups
2) Heel Touches
3) Bicycles

B. "Partner Frenzy"
3 min on/1 min off

1) AMRAP Style:
5 DB Devils Press
10 Cal Row

2) AMRAP Style:
5 Dballs Over the Shoulder
10 Dball Squats