08/25/22 - WOD

8/25

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Tall Jerks x 5
Split Jerks x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 12 Sets:
Clean & Jerk x 1
*Start at 50-60% and find a heavy 1 rep

B. 8 min AMRAP:
40 Air Squats
20 Alt. DB Snatches (50/35lbs)
10 Pull-Ups

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Dips between each set

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)