MON 4/29/24 WOD

Warm Up - :30 bike, row, or ski - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats - :30 bike, row, or ski - :30 pike push-ups (floor) - :30 up-downs - :30 ring rows - :30 bike, row, or ski - :30 burpees - :30 double-dumbbell swings (eye level) - 1 rope climbs - 2 sets:  :30 bike, row, or ski - 3 devils presses - 1 legless rope climbs –

WOD I

12 Min EMOM
Odd min | 2 legless rope climbs L2-2 rope climbs L1-4 hand over hand
Even min | Max-reps devils presses L3-35/20# L2-30/15# L1-25/10#

Total Reps on devil presses

WOD II

14 Min EMOM
Minute 1 | :30 calorie bike/row
Minute 2 | :30 GHD sit-ups L2-med ball abmat sit ups L1-straight leg abmat sit ups

Total Calories + Sit ups

WOD III
:30 max-reps strict handstand push-ups
1:00 rest

5 sets for total hspu

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch