03/03/22 - WOD

3/3

THURSDAY

HXBXplus

Warm Up
Two Sets of:
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

A. Every :90 sec, for 3 Sets:
Hang Snatch x 1 @ 70+%
directly into...
Every :90 sec, for 3 Sets:
Hang Snatch x 1 @ 80+%
directly into...
Every :90 sec, for 3 Sets:
Snatch x 1 @ 90+%

B. Every 3 min, for 4 Sets:
20/15 Cal Bike
6 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Air Squats

A. 3 x 12
DB Strict Press
BB Curls
Banded Tricep Ext.

B. "Level Up"
In a 9 min Window:
5 Burpees
5 Wall Balls
*add one rep to both each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Burpee Box Jumps
*add one rep to both each round