06/29/21 - WOD

6/29

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Scap Push-Ups
3) Plank to Pike
Followed by...
One Set:
w/ empty BB...
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3
directly into...
One Round:
2 Snatch Lift-Offs
+
Snatch

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Snatch
*build as comfortable

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Lat. Burpees over Bar

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Straight Legged Sit-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone