08/11/21 - WOD

8/11

WEDNESDAY

HXBXplus

Warm Up
5 min AMRAP:
5 Burpees
5 Inchworms
10 Cals (MC)
Followed by...
Two Rounds:
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3
directly into...
One Rounds:
Clean from 2" Below Knee
+
Jerk
*2 sec pause at 2" below knee

A. Every :90 sec, for 8 sets:
Clean from 2" Below Knee
+
Jerk
*pause 2 sec at 2" below knee

B. 12 min AMRAP:
50 Air Squats
40 DB Snatches (50/35lbs)
[switch arms every 10 reps]
30 Push-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 12 min Window:
Establish a heavy...
Bench Press x 8
*5 DB Upright Flys between each set

B. "Tag"
In a 30 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Pull-Ups
8 Power Cleans
8 Deadlifts