05/04/21 - WOD

5/4

TUESDAY

HXBXplus

Warm Up
400m Run
directly into...
One Round:
w/ empty BB...
DL x 3
Clean Shrugs x 3
Clean High Pull x 3
Power Clean x 3
Squat Clean x 3
Tall Jerks x 3
Split Jerks x 3

A. In a 16 min Window:
Clean & Jerk
*practice/build as comfortable

B. Every 5 min for 15 min:
400m Run
10 Strict HSPU's
10 DB Ground to OH (50/35lbs)
*add all 3 times up for a total working time score

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Cobra
2) Burpees
3) Static Hold

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "Level Up"
In a 9 min Window:
5 Cal row
5 Knee Tucks
*add one to each mvnt
-3 min rest-
In a 9 min Window:
6 Turkish Get-ups
6 Ab-Mat Sit-Ups
*add two to each mvnt