4/29/21 - WOD

4/29

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Sets:
Press in Clean (Sots Press) x 5
*build over three sets
Followed by...
Three sets:
Tall Jerk x 3
*build over three sets

A. Every 2 min, for 12 min (6 sets):
Split Jerk x 3
*suggeested loading per set (%): 55, 60, 65, 70, 73, 76, 78, 80

B. Five Sets:
Against a 2 min Clock...
20/15 Cal Assault Bike
Max Reps Strict HSPU in remaining time
-rest 2 min between each-
*record 5 scores of max reps

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 12 min (8 sets):
1) SL KB Deadlift x 8 each
2) Pistol from Box x 8 each
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg