10/28/21 - WOD

10/28

THURSDAY

HXBXplus

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

A. Every :90 sec, for 6 Sets:
Snatch x 1.1
(2 singles)
*build to a heavy

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Bar-Facing Burpees

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round