TUE 4/7/26 WOD

Written By Ferber Wilson

Warm Up – 200m jog - :15 mountain climbers - 5 inchworms - :15 jumping jacks – 200m run - 10 alternating Cossack squats - :15 burpees - 10 alternating plank shoulder taps - :15 zig zag jumps - 10 air squats - :15 crisscross jumps -  - 5 pike push-ups - :15 singles - 10 jumping air squats – :15 high jump singles - 200m run – 1:00 double unders or 30 reps – 3 wall step ups – 2 partial wall walks – 1 wall walk –

WOD – 20 Min AMRAP
3 wall walks L2-2 wall walks L1-3 inchworm + pushups
15 burpees L2-12 burpees L1-10 burpees
60 double-unders L2-30 double unders/attempts L1-60 singles

100m run L2- same L1-50m run

Rounds + reps

WOD II
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

5 rounds total hollow rocks

Post WOD - 1:00 couch stretch/side - 1:00 calf stretch/side

Ferber Wilson
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MON 4/6/26 WOD