08/19/22 - WOD

8/19

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Air Squats x 15
SU's x 30
Plank x :30 sec

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Hang Snatch
+
OH Squat
*Build to establish heavy

B. Five Rounds for Time:
6 OH Sqauts*
12 Toes to Bar
30 DU's or 60 SU's
*Choose a weight that will challenge you, but you should be able to complete unbroken

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
12 BB/DB Deadlifts
15 BB/DB G2O
18 Cals (MC)