08/11/22 - WOD

8/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft (each)
Broad Jumps x 5
Followed by...
One Round of:
w/ an empty BB...
Low Hang Clean Shrugs x 3
Low Hang Clean High Pull x 3
Low Hang Power Clean x 3
Low Hang Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Low Hang Clean
+
Jerk
(2" below knee)
*Start around 50% of 1-RM

B. 12 min AMRAP:
40 DU's 80 SU's
20/15 Cal Bike
10 Toes to Bar

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 Dballs over Shoulder
*add 1 Dball over shoulder each round