07/14/22 - WOD

7/14

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Snatch Grip Deadlift x 3
Snatch Shrug x 3
Snatch High Pull x 3
Power Snatch x 3
Squat Snatch x 3

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Snatch x 1 @ 90+%
*Establish a heavy for the day

B. For Time:
500m Row
25 OH Squats (95/65lbs)
500m Row
25 OH Squats

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
100m Run
16 Push-Ups