10/07/21 - WOD

10/7

THURSDAY

HXBXplus

Warm Up
Three Sets:
w/ an empty BB...
Snatch Grip DL x 3
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3

A. In a 12 min Window:
Halting Snatch Deadlift
+
Snatch Pull
+
Snatch
*build as comfortable

B. Every 4 min, for 16 min:
25/18 Cal Bike
10 Power Snatches (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 8
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's