4/17/21 - WOD

4/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 9
:35 on/:25 off
1) Burpees
2) Empty BB Hang Cleans
3) Empty BB S2O
(i.e. strict press, push press, push jerk, split jerk)

A. 30 min AMRAP:
In Teams of Two...
*Partners will alt. complete rounds
200m Run (Together)
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
*Partners will Alt. movements. each round. Partner 1 completes DL, Partner 2 completes Hang Power Cleans, Partner 1 completes S2O. Then they will switch who starts next round.

HXBX

Warm Up
Group 1:
400m Run
Group 2:
Row until Group 1 is done with Run

A. Every :90 sec, for 12 min:
1) Plate to Overhead x :60 sec
2) Squat + Curl x :60 sec
directly into...
Tabata x 6
1) Mountatin Climbers
2) Supermand Hold

B. "Level Up"
12 min AMRAP
200m Run
10 Goblet Swing + Squat
*add 5 reps to the swing+ squats each round
-rest 2 min-
12 min AMRAP
500m Row
10 Box Jumps
*add 5 reps to box jumps each round