5/11/21 - WOD

5/11

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

A. In a 12 min Window:
Snatch x 1.1.1
*4-5 sec between each rep

B. 20 min AMRAP
In teams of 2
200m Run
15 Box Jumps (24"/20")
30 Wall Balls (20/14)
*Only 1 team Member working at a time
(i.e. Partner A runs 200m, Partner does 30 Box Jumps, Partner A does 30 Wall Balls , etc.)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
6 Thrusters
6 Lat. Burpees over Bar