08/03/21 - WOD

8/3

TUESDAY

HXBXplus

Warm Up
Group 1)
Roll Out x 1 min
Group 2)
Row
Followed by...
One Round of:
w/ empty BB...
Hang Power Clean x 3
Hang Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

Allow 4-5 min to warm up Hang Clean+Jerk

A. Every :90 sec, for 8 Sets:
Hang Clean+Jerk
*start at 50% of 1-RM C&J

B. Three Rounds of:
Against a 3 min running clock...
30/25 Cal Bike or Row
Max Burpees to Bar in remaining time
-rest 3 min between each set-
*record total reps of burpees to bar in all 3 sets

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