01/26/22 - WOD

1/26

WEDNESDAY

HXBXplus

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

A. Every 2 min, for 5 Sets:
3-Position Snatch
@ 75-80%
(high hang, mid thigh, 2" below knee- pause for 1 sec in each starting position)

B. Four Rounds of:
Against a 3 min clock...
400m Run
Max Reps of OH Squats (115/75lbs)
-rest 2 min-
*One score of total reps of OH Squats

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double KB Swings
3) Single Unders
4) Double KB Push Press
5) Box Jump Overs