THU 4/23/26 WOD

Warm Up - :20 easy bike - :20 moderate bike - :20 hard bike – :20 easy bike - :20 moderate bike - :20 hard bike – Partner A then partner B - 2 sets: - P1 | :30 hollow rock - P2 :30 bar hang practice – Switch - P1 | :30 alternating V-ups - P2 | :30 bar hang practice – Switch - P1 | :30 V-ups - P2 | :30 bar hang practice –

Partner WOD
100 cal bike L2-80 calorie bike L1-60 calorie bike
80 V-ups L2-60 V-ups L1-50 tuck ups
6:00 accumulated pull-up bar hang L2-4:00 L1-3:00 (foot assisted if needed)
80 V-ups L2-60 V-ups L1-50 tuck ups
100-cal air bike L2-80 calorie bike L1-60 calorie bike

- One works at a time – Share the work as desired.

For time (30 min cap)

Post WOD - 1:00 forearm wall stretch - 1:00 walking knee hugs - 1:00 walking leg swings - 1:00 Cobra to downward dog