05/23/22 - WOD

5/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Snatch Grip DL x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Snatch
+
OH Squat
*Build over the 8 Sets

B. Every 4 min, for 4 Sets:
12/10 Cal Bike
12 Bar Facing Burpees
9 Power Snatches (115/75lbs)

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) Jumping Lunges
3) Ski Lunges

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)