06/28/22 - WOD

6/28

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Burpees
10 Air Squats
Followed by...
One Round of:
w/ an empty BB...
Power Snatch x 5
Squat Snatch x 5
OH Squat x 5

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Snatch x 1
@ 75-85%% of 1-RM

B Every 4 min, for 4 Sets:
18/15 Cal Bike
12 Burpee Box Jump Overs (24"/20")
*This is a Sprint/Record all 4 times/after complete designated work you get the rest of the 4 min window to rest

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats

A. 3x10:
BB Curls
DB Rev. Fly's
Rev. Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of:
10 Burpee Box Jumps
20 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner