5/26/21 - WOD

5/26

WEDNESDAY

HXBXplus

Warm Up
Wall Slides x 10 @ 3030
Scap Push Ups x 10
Followed by...
EMOM x 6
1) Static Hang L-Sit x :30 sec
2) Banded Glute Bridges x 10
3) Lat Insertion Pull Up x 10

A. Every 2 min, for 12 min:
Tempo Bench Press
5 Reps @ 21X1
*use first 3-4 sets to build to heaviest load you can handle for final 2-3 sets

B. 15 min AMRAP
45 DU's/90 SU's
30 Push Ups
15 Chest To Bars

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5
A. Five Sets
Back Squat x 5
*build over the course of 5 sets as comfortable

B. "Capture the Flag"
In a 20 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like