08/23/21 - WOD

8/23

MONDAY

HXBXplus

Warm Up
Two Rounds:
Bike x :30 sec
w/ empty BB...
Deadlift x 3
Power Clean x 3
Front Squat x 3
*Nasal Breathing only

A. In a 20 min Window:
1-RM Front Squat

B. 7 min AMRAP:
3 Thrusters
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 C2B Pull-Ups
9 Thrusters
9 C2B Pull-Ups
*continue adding 3 reps to both mvnts each round until time expires
*SCORE is TOTAL REPS

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

*Allow 4-5 minutes to warm up DL

A. Every :90 sec, for 6 Rounds:
Deadlifts x 10
*build as comfortable

B. "Tag"
In a 20 min Window:
4 DB Hang Clean & Jerks (each arm)
6 Dball Box Jump Overs
8 Alt. DB Snatches
100m Run