7/19/22 - WOD

7/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
"3-position Snatch"
Two Sets of:
w/ an empty BB...
High Hang Snatch x 3
Hang Snatch x 3
Low Hang Snatch x 3
OH Squat x 3

A. In a 16 min Window:
Establish a 1-RM
Snatch

B. Three Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press