09/29/22 - WOD

9/29

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Scap Push-Ups x 10
Side Plank x :30 sec

*Allow 6 min to Warm Up/Set Up Part A

A. Five Rounds of:
Against a 4 min clock:
FOR MAX REPS...
400m
40 DU's or 80 SU's
Max reps of Snatch
(135/95lbs)
-rest :90 sec between-
*total of five 4 min windows

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Three Sets of:
Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) Sraight Legged Sit-Ups
2) Single Leg V-Ups
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dball Squats
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Turkish Get-Ups
15 KB Swings
*add one rep (to both sides) on Turkish Get-Ups