09/06/21 - WOD

9/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) SA Plank (left)
4) SA Plank (right)
directly into...
One Round:
w/ empty BB...
Back Squat x 4
Snatch Grip BTN Presses x 4
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4

A. In a 16 min Window:
Build to 80-85% of 1-RM Snatch

B. Every 2 min, for 20 min:
FOR MAX LOAD
350/300m Row or Ski-Erg
3 Snatches
*Sum of total amount of weight successfully lifted in the 30 snatches

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 4-5 min to warm up Back Squat

A. Every 2 min, for 12 min:
Back Squat x 6

B. "Tag"
In a 25 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

Paul Dickey