10/11/21 - WOD

10/11

MONDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (Light)
Wall Slides x 15
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Medball Activation x :30 sec
KB Swings x 15

A. In a 16 min Window:
Establish a 1-RM
Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cal Bike in remaining time
*teams can split up wall balls and calories however they like