01/20/22 - WOD

1/20

THURSDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squats
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 8 min to warm up for Part A

A. Every 2 min, for 5 Sets:
2 Snatch Lift-Offs
+
1 Snatch
@ 80-85% of 1-RM
(Snatch Lift-Off= floor to mid-patella, then pause for 1 sec, then return to floor)

B. Five Rounds for Time:
12 Pull-Ups
9 Deadlifts (135/95lbs)
6 Ground to OH (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "King of the Hill"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning