05/07/21 - WOD

5/7

FRIDAY

HXBXplus

Warm Up
Wall Slides x 5
Pec Activation x :60 sec
Followed by...
EMOM x 6
:30 on/:30 off
1) Glut Bridges
2) Hollow Hold
3) Plank to Pike

A. Three Sets:
Bench Press x 8
DB Bent Over Row x 8

B. 15 min AMRAP:
5 Strict Pull-Ups
10 Burpees
15 Push Presses (115/75lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. In a 10 min Window:
4 x 8
BB Strict Press
DB Upward Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
10 Devil's Press
20 DU's or 40 SU's
30 Cals (MC)