02/22/22 - WOD

2/22

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift Off x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

A. Every 2 min, for 8 Sets:
2 Clean Lift Offs
+
Power Clean
*build to a heavy complex

B. Four Rounds for Time:
400m Run
6 Ground to OH (155/105lbs)
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run