Wednesday 4.29
WARM-UP
5 min EMOM:
Min 1: 10 up/downs + forearm plank hold for remainder of minute
Min 2: 8 up/downs + air squats for remainder of minute
Min 3: 6 up/downs + sit-ups for remainder of minute
Min 4: 4 up/downs + reverse lunges for remainder of minute
Min 5: 2 up/downs + candlestick to stand for remainder of minute
2 rounds:
:30 planche push-ups
:30 supine lat stretch/activation
:30 wall walks
:30 hollow hold leg extensions
WOD
On a 16min clock:
Accumulate as much time in a handstand hold as possible
*Your rest time must be less than your last hold + 10sec
For example: If I hold for 60sec, then I can rest up to 70sec. If I hold for 20sec, then I can rest up to 30sec.