10/14/22 - WOD

10/14

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Snatch Grip DL x 3
Power Snatch x 3
Squat Snatch x 3
Hang Snatch x 3
OH Squat x 3

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch

B. 12 min AMRAP:
12 Power Snatches (95/65lbs)
12 Push Presses
12 Box Jumps

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts