4/27/21 - WOD

4/27

TUESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Rev. Snow Angels x 15
Jefferson Deadlift x 8
Followed by...
Three Sets:
Deadlift x 3
Clean Shrug x 3
Clean High Pull x 3
Power Clean x 3
Full Clean x 3
*Two position Pause (at the knee & mid-thigh)

A. Every :90 sec, for 6 Sets:
Clean x 1.1.1
*rest 4-5 sec between singles

B. "Option 1"
For Time:
9-7-5
Clean (205/145lbs)
Ring Muscle Ups
*cleans can be power or squat

"Option 2"
For Time:
15 Power Cleans (155/105lbs)
30 Box Dips
10 Power Cleans
20 Box Dips
5 Power Cleans
10 Box Dips

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
9 min AMRAP:
200m Run
20 Wall Balls
*add 5 wall balls each round
-3 min rest-
8 min AMRAP
20 Cal Row
20 Alt. DB Snatches
*add 2 snatches each round
directly into...
"Pipeline"
In a 6 min Window:
Max Meters SkiErg
*Split class into 2 teams depending on class size