05/19/22 - WOD

5/19

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Static Hang x :20 sec
BB Strict Press x 10

A. Every :90 sec, for 7 Sets:
Push Jerk
+
Split Jerk
1) 55% of 1-RM SJ
2) 60%
3) 65%
4) 70%
5) 75%
6) 80%
7) 85%

B. Five Rounds for Time:
400m Run
8 Strict Pull-Ups
16 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 15 min Window:
Back Squat x 8
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)