03/31/22 - WOD

3/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty...
Power Clean x 5
Squat Clean x 4
Front Squat x 3
Thruster x 2

*Allow 5 min to Warm Up Part A

A. Ten Sets of:
Power Clean
+
Hang Clean
Sets 1-3) @ 60-70% of 1-RM
Sets 4-6) @ 70-80%
Sets 7-10) @ 80-85%

B. Option 1
For TIme:
9-7-5
Squat Cleans (205/145lbs)
Ring Muscle Ups
OR....
Option 2
For Time:
15 Power Cleans (155/105lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. 3 x 8:
Tempo Deadlifts
(4 sec up & down)
Single Leg Pistols
(on box)

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)