5/20/21 - WOD

5/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ empty BB...
Strict Press x 3
Push Press x 3
Push Jerks x 3
Split Jerk x 3
directly into...
3 x 3
Push Jerk
+
Split Jerk
*one PP+one SJ= 1 Rep

A. Every :90 sec, for 8 Rounds:
Push Jerk +Split Jerk
*build over 8 sets to today's heavy

B. Three Sets for Max Reps of:
:60 sec of DB Box Step Overs (50/35lbs;24"/20")
:60 sec of Strict HSPU's
:60 sec of Toes to Bar
:60 sec of KB Swings (24/16kg)
:60 sec rest

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP