09/21/22 - WOD

9/21

WEDNESDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
One Round of:
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pull x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

A. In an 18 min Window:
Clean & Jerk x 1
*If you're feeling good, today is the day to push for a new 1-RM

B. Three Rounds for Time:
21/15 Cal Row
15 Pull-Ups
9 Clean & Jerks (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. In a 10 min Window:
Four Sets of:
Bench Press x 8
DB Floor Skull Crushers x 12

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devils Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts