04/26/22 - WOD

4/26

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
+
Split Jerk
*Establish a heavy complex/think about starting around 55-60%

B. 12 min AMRAP:
4 Strict HSPU's
8 Toes to Bar
12 KB Swings (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. 3 x 10:
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
500m Row
18 KB Swings
36 DU's or 72 SU's