06/22/22 - WOD

6/22

WEDNESDAY

HXBXplus

Warm Up
Tatata x 6
1) High Knees
2) Butt Kickers
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Snatch Grip DL x 3
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3

A. Every 2 min, for 8 Sets:
Snatch x 1.1
*Establish a heavy for the day/2 quick singles/No more than 5 sec between

B. Against a 5 min clock...
For Max Load
400m Run
10 Toes to Bar
5 Squat Snatches
*Can adjust weight between sets/Add up all successful lifts/5 total attempts only.

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 15 min Window:
10-9-8...1
Bench Press
*5 Banded Pull-Aparts between each set

B. "Tag"
In a 20 min Window:
100m Run
10 V-Ups
10 Push-Ups
10 Wall Balls
10 DB Power Cleans