10/04/22 - WOD

10/4

TUESDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
Power Snatches x 3
Squat Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Halting Snatch DL
+
Snatch
*Build as comfortable/snatch pull to mid thigh w/ 2 sec pause, then lower bar to ground and perform snatch

B. For Time:
15 Snatches (115/75lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Three Sets:
DB Upright Fly's x 12
DB Floor Press x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Heel Touches


B. "Point Break"
In an 21 min Window:
6 DB Devil's Press
8 DB Hang Squat Cleans
10 DB FR Rev. Lunges
*400m Run every 7 min