05/20/22 - WOD

5/20

FRIDAY

HXBXplus

Warm Up
Two Sets of:
DB Rev. Lunges x 10 (light)
DB Front Squat x 10
DB Push Press x 10
DB Thrusters x 10

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Front Squat x 2 @ 32X1
+
Front Squat x 3 (no tempo)
*Build to a heavy complex/Start around 60% of 1-RM

B. For Time:
30 DB Thrusters (50/35lbs)
30 Alt. DB Rev. Lunges
20 DB Thrusters
20 Alt. DB Rev. Lunges
10 DB Thrusters
10 Alt. DB Rev. Lunges
*Farmers Hold for lunges

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*add two reps to both mvnts each round