WED 4/3/24 WOD

Warm Up - :20 straight-arm plank hold - :30 banded pass-throughs - :40 bodyweight lunges - :30 wall walk hold - :30 rest - :30 banded around the worlds - :30 rest - :30 box step-ups - :30 rest - :20 handstand hold against the wall - :30 rest - :30 banded pull-aparts - :30 rest - :30 box jumps - :30 rest - 3 negative handstand push-ups - 3 strict handstand push-ups - 3 kipping handstand push-ups –

WOD I – 9 Min AMRAP

2-4-6-8… etc.
Box jumps L3-24/20” L2-20/16” L1-16/12”
Handstand push-ups L2-Handstand negatives L1-knees on box/toes on box

Total Reps

WOD II
1:00 pushup plank hold L2-:45 L1:30 - 25 strict toes-to-rings L2-20 toes to rings L1-bar knees to 90
1:00 elbows plank hold - 50 GHD sit-ups L2-40 med ball sit ups L1-50 abmat sit ups
1:00 pushup plank hold - 25 strict toes-to-rings
1:00 elbows plank hold

For Time (15 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm