04/14/22 - WOD

4/14

THURSDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 4
:40 on/:20 off
1) Alt. DB Snatches (light)
2) Box Jumps

A. Every 2 min, for 6 Sets:
Power Clean
+
Front Squat
+
Hang Clean
*Start around 65-70% of 1-RM Clean and build from there

B. Every 4 min, for 4 Sets:
40/32 Cal Row
20 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. Three Rounds of:
DB/KB Rev. Lunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total