TUE 1/21/25 WOD

Warm Up - 3 sets:  10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set:  1:00 row, slow - 10 sit-ups - :30 plank hold - 10 ring rows - 1 set:  1:00 row, moderate - 10 alternating V-ups - 10 jumping pull-ups - 10 hanging knee raises - 2 sets:  :30 row, fast - 5 V-ups - 5 pull-ups - 5 knees-to-elbows

WOD I
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold
500/400m row L2-450/350m L1-400/300m
30 V-ups L2-20 V-ups L1-20 abmat sit ups
30 pull-ups L2-30 jumping pull-ups L1-20 ring rows
30 knees-to-elbows L2-knees AHAP L1-lying T2B
500/400m row L2-450/350m L1-400/300m
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold

For Time (16 Min CAP)

WOD II
100ft Goblet carry L3-70/55# L2-55/35# L1-35/15#
10 Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#
– Rest 1:00 –

5 rounds for time (10 Min CAP)

Post WOD – 2 sets:  :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right