5/17/21 - WOD

5/17

MONDAY

HXBXplus

Warm Up
10 Cals (MC)
Followed by...
10 min of Skill Work
*Oly or Gymnastics

A. For Time:
50/35 Cal Bike
400m Run
40 Deadlifts (185/125lbs)
400m Run
30 Power Snatches (95/65lbs)
400m Run
20 Thrusters (95/65lbs)
400m Run
10 Bar Muscle Ups
*40 min TIME CAP

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
1) :40 sec DB/KB Alt. Lunges
2) :30 sec Jumping Lunges

2) :30 sec Pull Up Practice

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)