08/02/22 - WOD

8/2

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Cossack Squats x 10
Empty BB GM's x 10
Followed by...
One Set of:
w/ an empty BB...
Hang Clean Shrug x 5
Hang Clean High Pull x 5
Hang Power Clean x 5
Hang Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Clean
+
Jerk
*Start around 60% of 1-RM/Record heaviest lift

B. Three Sets of:
Against a 3 min clock...
25/18 Cal Bike
Max Burpees to Bar
-rest 2 min between sets-
*Record total # of Burpees to Bar

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Banded Hammer Curls
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
500m Row
25 Wall Balls