12/16/21 - WOD

12/16

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
w/ and empty BB...
Deadlift x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 4-5 min to Warm Up C&J

A. Every 2 min, for 8 Sets:
Clean & Jerk x 1
*establish todays heavy
directly into...
Every :90 sec, for 2 Sets:
Clean & Jerk x 1 @ 90% of todays heavy

B. "Grettel"
Ten Rounds for Time:
3 Clean & Jerks (135/95lbs)
3 Bar-Facing Burpees

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round