4/22/21 - WOD

4/22

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out
Tabata x 4
1) Plank to Pike
2) Burpees
Followed by...
Three Sets:
w/ pvc or empty BB...
High Hang Snatch x 3
Hang Snatch x 3
2" below knee Snatch x 3
OH Squat x 3

A. Every 2 min, for 16 min:
Hang Snatch
+
Snatch from 2" Below Knee
*pause 1-2 sec in each position before snatching

B. For Time:
800m Run
30 Power Snatches (95/75lbs)
800m Run
*20 min TIMECAP

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Row
2) Banded GM + Squat
3) Bike
4) Candlesticks

A. EMOM x 6:
1) 12 DB/BB Thrusters
2) 10-12 Box Jumps @ higher box than usually jump to
directly into...
EMOM x 4
w/ a partner...
:45 on/:15 off
Medball Crunch Toss

B. "King of the Hill"
In a 25 min Window:
200/170 Cal Buy In (MC)
directly into AMRAP in remaining time of:
20 Push Ups
30 KB Swings
40 Air Squats