02/10/22 - WOD

2/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Halting Snatch Deadlift
+
Hang Snatch
+
Snatch
*pause 2 sec above the knee, then stand it up, then perform Hang Snatch, then drop the Barbell, and immediately reset and snatch from the floor

B. For Time:
40/32 Cal Bike
20 Ground to OH (75/55lbs)
10 Lat. Burpees over Bar
400m Run
10 Lat. Burpees over Bar
20 Ground to OH
40/32 Cal Bike

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round