11/08/22 - WOD

11/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Waiters Walk x 50ft
SA KB Push Press x 8 (each)

A. In a 12 min Window:
Strict Press x 8
8RM from Last Week
1-2) 90-95%
3-4) 85-90%
5) Max Reps @ 85%

B. "Strict JT"
21-15-9
Strict HSPU's
Strict Ring Dips
Strict Push-Ups

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Burpees

A. 3x8
Bench Press
DB Floor Skull Crushers
Banded Push-Ups
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 SA DB Clean & Jerks (each)
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round