05/05/22 - WOD

5/5

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Empty BB GM's
2) KB Swings (light)
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Hang Clean x 3
Low Hang Clean x 3
Clean (floor) x 3

A. Every 2 min, for 6 Sets:
3-Position Clean
@ 50-60% of 1-RM
(Hang Clean+Low Hang Clean+Clean)

B. Every 5 min, for 3 Sets:
26/20 Cal Bike
12 Hang Power Cleans (135/95lbs)
* This is a sprint

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

*Allow 4 min to Set Up for Part A

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Flutter Kicks
3) Hollow Hold

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Devil's Press
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round

Paul Dickey