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Δευτέρα 290424

WOD: EMOM 12'

Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

Tips

  • 5 or more devils presses every even minute; 10 or more for advanced athletes.
  • Challenging rope climb option relative to each athlete.
  • Arm fatigue from the pull on the rope and devils presses.

Scaling

Legless rope climb Use legs, pull-to-stands
Dumbbell devil's press Load, burpee + single-DB swing, dumbbell swing, dumbbell deadlift

HYROX

For time
2k row or ski
3k run
4k bike

When you complete every kilometer perform 12 burpees

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