11/12/21 - WOD

11/12

FRIDAY

HXBXplus

Warm Up
Two Sets w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 10 min to set up and warm up
for workout

A. Every 8 min, for 4 Sets:
(32 min of work)
500m Row
3 Snatches @ 75% of 1-RM
400m Run
3 Snatches @ 75%
*use new 1-RM Snatch from last week

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
3 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Four Rounds (Buy-In):
10 Burpees
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals