09/02/21 - WOD

9/2

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Banded Lat Stretch
(:20 sec each arm)

Allow 5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk
1-2) 2 @ 60-65%
3-4) 1 @ 70-75%
5-6) 1 @ 80-85%
7-8) 1 @ 86-90%
9-10) 1 @ 90-95%

B. Every 5 min, for 15 min:
400m Run
10 Toes-to-Bar
10 Ground to OH (135/95lbs)
*Note time for all 3 sets and add them up for one total working time. Goal is to be aggressive and have lowest total working time.

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Bench Press x 8
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
32 Cals