5/12/21 - WOD

5/12

WEDNESDAY

HXBXplus

Warm Up
Pec Activation (Medball)
followed by...
KB Halos x :15 sec each direc.
Plank Shoulder Taps x :30 sec
Glute Bridge Hold x :60 sec
Rest :30 sec
KB Floor Press x :30 sec
Wall Climbs x :30 sec
Rev. Snow Angels x :60 sec

A. Three Sets of:
Tempo Bench Press x 8 Reps @21X1
*slow and controlled descent, then pause for one sec in bottom position, then explode up

B. Four Rounds for Time:
400m Run
10 SA DB Push Press (left side-50/35lb)
10 SA DB Push Press (right side-50/35lb)
15 Ring/Box Dips
*Holding two DB's in front rack position, then perform 10 reps with one arm while holding the other DB in racked position

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 Sets of:
Pull-Ups x 8
DB/BB Bent Over Row x 10
DB/BB Shrugs x Max Reps

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total