02/16/22 - WOD

2/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Clean
5 Press in Split Jerk Position
4 Power Clean
4 Press in Split Jerk Position
3 Squat Clean
3 Front Squat

*Allow 6 min to Warm Up for Part A

A. Every 2 min, for 7 Sets:
Strict Press
1) 3 @ 65%
2) 3 @ 75%
3) 2 @ 80%
4) 2 85%
5) 1 @ 90%
6) Max Reps @ 80%
7) Max Reps @ 70%

B. Three Sets of:
Against a 3 min clock...
20/15 Cal Bike
15 Chest To Bar's
Max Strict HSPU's in remaining time
-2 min rest between-
*Record total reps over the 3 sets

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O