10/21/21 - WOD

10/21

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 5
OH Squat x 5
Power Snatch x 4
OH Squat x 4
Squat Snatch x 3
Snatch Balances x 3
Squat Snatch x 2
Snatch Balances x 2

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch
(@80-85% of 1-RM)

B. Every 7 min, for 21 min:
1000m Row
16 KB Front-Racked Lunges
(24/16kg)

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 6 Sets (3 each):
:60 on/:30 off
1) SL KB Deadlift
(:30 sec each side)
2) Alt. Pistols from Box
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg