01/10/22 - WOD

1/10

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Plank to Pike
Followed by...
One Round of:
w/ an empty BB...
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 6 min to Warm up for Part A

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*build to todays heavy

B. Three Rounds for Time:
20/15 Cal Bike
10 Clean & Jerks
10 Lat. Burpees over Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Lat. Burpees over Bar
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run