04/18/22 - WOD

4/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 5
Power Clean x 5
Front Squat x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Power Clean
+
Front Squat
*Begin around 60% and build to a heavy

B. 12 min AMRAP:
3 Power Cleans (175/115lbs)
6 Pull-Ups
9 Box Jumps (30"/24")

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 12 min Window:
Front Squats x 8

B. "Tag"
In a 20 min Window:
8 Burpees to Bar
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run