5/10/21 - WOD

5/10

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:15 off
1) Banded Palloff Hold
2) Banded Lat. Walk
3) Banded Squats
4) Side Plank Hold
5) Assault Bike
*Move through with as little rest as possible. It should take between 10-12 minutes.

A. Every 2 min, for 16 min (8 sets):
Tempo Front Squats x 4 reps @ 32X1
*Build over course of 8 sets, reaching a heavy double by the 6th set and repeating that weight for sets 7 and 8

B. Every 7 min, for 21 min (3 sets):
20/15 Cal Bike
10 Front Squats (155/105lb)
10 Burpee Box Jump Overs (24"/20")
*goal is to record fastest time possible and have a long period of rest in order to recover

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 DB KB Swings
100m Run