05/03/22 - WOD

5/3

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Burpees x 5
Alt. DB Snatches x 10
Followed by...
Two Sets of:
Cossack Squats x 10 (each)
SA DB Push Press x 10 (each)

A. In a 16 min Window:
Strict Press x 3
*Start at 50% and build to a 3-RM

B. Five Rounds for Time:
12 Alt. Pistols
9 DB Push Presses (50/35lbs)
6 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. 3 x 12
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Superman Hold
2) Bicycles
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 SL V-Ups (5 each leg)
*add 2 reps (1 each leg) each round
-3 min rest-
In an 9 min Window:
4 Turkish Get-Ups (each arm)
12 Wall Balls
*add 2 reps (1 each arm) to Turkish GU's each round