10/13/21 - WOD

10/13

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

Allow 4-5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*Start around 60-65% of 1-RM

B. For Time:
60 Cal Row
30 G2O (135/95lbs)
15 Strict HSPU's
*15 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Three Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
8 Cal Bike
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups