01/04/22 - WOD

1/4

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Rounds of:
w/ an empty BB...
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to warm up for Part A

A. Every 2 min, for 8 Sets:
Clean
+
Front Squat
+
Jerk
*Establish a heavy

B. "Devil's Sweet Tooth"
For Time:
24/18 Cal Bike
12 Devil's Press (50/35lbs)
20/14 Cal Bike
10 Devil's Press
16/10 Cal Bike
8 Devil's Press
12/6 Cal Bike
6 Devil's Press

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
*accumulate as much working time in :35 sec window as possible
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
400m Run/500m Row/25 Cal Bike
25 Wall Balls
*choose to run, bike, or row, but must stay on the same piece the entire workout.
MOST TIME IN YELLOW ZONE