11/29/22 - WOD

11/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Snatch x 5
Power Snatch x 5
Squat Snatch x 5
OH Squat x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Snatch
*Start around 60% of 1RM

B. For Time:
50 Cal Bike or 75 Cal Row
30 Bar Facing Burpees
15 Hang Power Snatches (135/95lbs)

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 12 min Window:
Four Sets (minimum) of:
Rev. Grip BOR x 8
DB Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
75 Cals (MC-Buy In)
directly into...
AMRAP:
20 Alt. DB Snatches
40 Wall Balls