5/15/21 - WOD

5/15

SATURDAY

HXBXplus

Warm Up
Banded Lat Pull Downs x 10-15
Lunge Matrix x 3 steps each
Followed by...
Two Sets:
Row x :30 sec
Rest x :30 sec
Single-Leg Jumps x 5 each
Rest x :30-:60 sec

A. "Jackie"
For Time:
Row 1000m
50 Thrusters (45/35lb)
30 Pull Ups

B. Three Sets of:
Bulg. Split Squats x 8 @30X1
immediately followed by...
Dynamic Jumping Bulg. Split Squats x 12 @10X0
Rest :90 sec between legs
*use two KB's for 8 reps, then drop and immediately perform 12 without weight

HXBX

Warm Up
100m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2
30 min AMRAP
1000m Row or SkiErg
100 Wall Balls
100 Jumping Lunges
*break up reps, however you like