Wod 13/09/23

WOD

RX

For time and reps:

EMOM 16:

Min. 1 | Max handstand hold

Min. 2 | double DB shoulder press (25/35 lb)

Min. 3 | Max hang from a pull-up bar hold

Min. 4 | Strict pull-ups

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

SCORE: TOTAL TIME

INTERMEDIATE

For time and reps:

EMOM 16:

Min. 1 | Max handstand hold

Min. 2 | DB shoulder press (20/30 lb)

Min. 3 | Max hang from a pull-up bar hold

Min. 4 | Band-assisted strict pull-ups

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

SCORE: TOTAL TIME

BEGINNER

For time and reps:

EMOM 16:

Min. 1 | Max plank hold

Min. 2 | DB shoulder press (10/15 lb)

Min. 3 | Max supine ring hold

Min. 4 | Ring rows

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

SCORE: TOTAL TIME