09/29/21 - WOD

9/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
w/ an empty BB...
Muscle Snatch x 3
Hang Power Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*Perform high hang snatch, followed by a snatch from the floor, focus on creating the exact same contact point for both

B. Every 4 min, for 20 min:
400m Run
6 Toes to Bar
6 Hang Power Snatches (115/75lbs)
*Record 5 times

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Static Hang

A. In a 12 min Window:
Establish a heavy set of 3...
Bench Press

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
3 Turkish Get-Ups
(each side)
6 Pull-Ups