11/01/21 - WOD

11/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round 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. In a 20 min Window:
Establish a 1-RM
Snatch


B. Three Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 5-RM
Back Squat

B. "Tag"
In a 20 min Window:
8 Burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run