05/09/22 - WOD

5/9

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 3
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3

*Allow 6 min to Warm Up for Part A

A. Every :90 sec, for 8 Sets:
Cleans
1-3) 3 @ 60-70%
4-6) 2 @ 70-80%
7-8) 1 @ 80+%

B. Every 4 min, for 4 Sets:
15/12 Cal Bike
2 Shuttle Runs
(first arrow Out & Back= 1 rep)
50m Walking Lunges w/ DB's
(first arrow Out & Back)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 15 min Window:
Back Squat x 12
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 SA DB Devil Press
24 DB Goblet Squats
*Break up reps however you'd like