10/27/21 - WOD

10/27

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an emtpy BB...
Strict Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
Press in Split Jerk position x 3

A. Every 2 min, for 6 Sets:
Split Jerk w/ 2 sec pause in dip & 2 sec pause in catch x 2 reps

1) @ 65%
2) @ 70%
3-4) @ 75%
5-6) @ 80%

B. Three Sets for Max Cals/Reps:
Every 3 min...
Assault Bike x :60 sec
Strict HSPU's x :60 sec
Rest x :60 sec
*one score of total reps added up. 9 min running clock

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. In a 15 min:
Bench Press x 8
*5 Dips between each set

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps