11/02/22 - WOD

11/2

WEDNESDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Hang Snatch
+
Snatch from 2" below knee
*Start around 60% of 1RM
immediately into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these around 85-90% of 1RM

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

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Wide Grip Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) DB Rev. Fly's
3) Banded Hammer Curls

B. "Tag"
In a 20 min Window:
50 Cal Bike
50 Wall Balls
50 Burpee Box Jumps
*Divide reps however you'd like