5/18/21 - WOD

5/18

TUESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Wall Slides x 10
Scap Push Ups x 10
Followed by...
Every :90 sec, for 6 min:
1) KB Halos x 8 reps each
2) Burpee Box Jump Overs
x 8 reps (find rhythm)

A. Every 2 min, for 10 min:
Bench Press
1) 3 Reps @ 70%
2) 2 Reps @ 75%
3) 2 Reps @80%
4) 1 Rep @ 85%
5) 1 Rep @ 90%
-rest 2 min-
Every 2 min, for 6 min:
Bench Press
1) 1 Rep @ 95%
2) 1 Rep @ 101%
3) 1 Rep @ 101+%

B. "Desire"
For Max Reps
5 Minutes of Burpee Box Jump Overs (24"/20")
*Repeat 11/05/2019

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Three Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Yellow Zone