7/22/21 - WOD

7/22

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded GM's
2) Burpees
3) KB Swings (light)
Followed by...
Three Rounds:
w/ empty BB...
2 Snatch Lift-Offs
+
Snatch from 2" below the Knee

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Snatch from 2" below the Knee
*pause 2 sec at mid patella on each lift off, and 1 sec from 2" below knee

B. For Time:
1000m Row
25 Lat. Burpees over Bar
25 Power Snatches (135/95lbs)
*if there are more than 9 people in class ask volunteers to sub 800m Run instead of row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Plank to Pike
3) Shoulder Taps

A. Three Sets:
Strict Press x 8
DB Shrugs x 10
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Mountain Climbers
3) Plank

B. "King of the Hill"
In a 16 min Window:
8 Squat Cleans
10 Shoulder to OH
12 Cals (MC)
*looking for most time spent in YZ