10/27/22 - WOD

10/27

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
High Hang Squat Snatch x 5
Hang Squat Snatch x 5
Low Hang Squat Snatch x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Low Hang Snatch
*Establish a heavy for the complex

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 Pull-Ups
12 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 SA DB Hang C &J
(10 each arm)
*add one rep to both mvnts each round