TUE 4/14/26 WOD

Written By Ferber Wilson

Warm Up - 10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows OR 3-10 strict pull-ups – Jump rope:  :20 single-unders - :20 single-under jog in place - :20 single-under jump front to back - :20 single-under jump side to side - :20 single-under left leg - :20 single-under right leg - :20 double-unders - 2 sets:  10 AbMat sit-ups - 5 GHD sit-ups to parallel - 5 GHD full range-of-motion GHD sit-ups –

WOD
2 rope climbs (15/15 ft) L2-1 rope climb or 2 AHAP L1-2 hand over hands
10 GHD sit-ups L2-7 GHD to parallel L1-10 Abmat situps
25 double-unders L2-:30 double under attemps L1-15 double penguin taps

10 rounds for time (22 Min Cap)

Post WOD - 1:00 standing calf stretch/side - 1:00 couch stretch/side - 1:00 banded pass-throughs

Ferber Wilson
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MON 4/13/26 WOD