5/27/21 - WOD

5/27

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out x :60 sec
Echo Bike x :60 sec
Frog Stretch x :60 sec
Echo Bike x :60 sec

Every 2 min, for 12 min:
Deadlift
1) 8 Reps @ 50%
2) 6 Reps @ 60%
3) 4 Reps @ 70%
4) 2 Reps @ 80%
5) 2 Reps @ 90%
6) 5 Reps @ 75%

B. Three Rounds for Time:
400m Run
30 Walking Lunges w/ DB Farmers Carry (50/35lbs)
15 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Squat Hold

A. Three Sets:
w/ Barbell
2 Strict Press + 4 Push Press
*build in weight as comfortable
immediately into...
Six rounds:
:20 on/:15 off
1) Leg Pulses
2) Plank

B. "Code Red"
Every 4 min, for 16 min:
3 min on/1 min off
200m Sprint (run)
Max Empty BB Thrusters
*Most time spent in the red zone