5/19/21 - WOD

5/19

WEDNESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Banded Sampson x :30 sec per hip
Banded Lat Stretch x :30 sec per arm
Followed by...
Three Sets of:
w/ empty BB...
Hang Clean Shrugs x 3
Hang Clean High Pull x 3
Hang Squat Clean x 3


A. Four Sets:
Front Squats x 3 Reps @ 87-90%
-rest :90 sec min between-

B. Three Rounds for Time:
10 Hang Squat Cleans (135/95lbs)
15 Chest-to-Bars
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 9 min:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ