09/23/21 - WOD

9/23

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Banded GM's
directly into...
Two Rounds:
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
High Hang Snatch x 3
Hang Snatch x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Hang Snatch

B. 10 min AMRAP:
10 DU's or 20 SU's
1 Power Snatch (115/75lbs)
20 DU's or 40 SU's
2 Power Snatches
30 DU's or 60 SU's
3 Power Snatches
...and so on

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
4 x 12
DB Rev. Fly's
DB Single Arm BOR
Banded Lat Pull-Downs

B. "Level Up"
In a 7 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 7 min Window:
5 Cal Bike
5 Wall Balls
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows