09/16/21 - WOD

9/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. In a 12 min Window:
Build to 80-85% of 1-RM
Clean & Jerk
directly into...
Every :90 sec, for 4 Sets:
Clean & Jerk x 1.1
@ 85% of 1-RM
*two quick singles

B. For Time:
40/30 Cal Bike
20 Power Cleans 9135/95lbs)
40 Box Jumps (30"/24")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

directly into...
Six Sets:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Level Up"
In a 9 min Window:
3 Turkish Get-Ups (right)
3 Turkish Get-Ups (left)
3 SA Russian Swings (right)
3 Russian Swings (left)
*Add one rep to all each round
-rest 3 min-
In a 9 min Window:
5 Cal Bike
5 Push-Ups
*add one rep to both each round