WOD 01162026

Workout of the Day
Jan 15
1 min read

A. (For warm up)

1:00 pigeon each side

25 backwards arm circles

1:00 couch stretch each side

25 altnernating arm raises each side

10 wrist rockers each side

25 split squats each side

B. (6:00 clock)

0:00-2:00:

Max walking lunges

2:00-4:00:

Light row

4:00-6:00:

80 handstand shoulder taps

C. “Teams of 3”

(24:00 clock)

0:00-8:00:

80 dbell reverse lunges 70s/50s

10 wall walks each

Partner 1: 1,500m row

8:00-16:00:

80 dbell reverse lunges 70s/50s

10 wall walks each

Partner 2: 1,500m row

16:00-24:00:

80 dbell reverse lunges 70s/50s

10 wall walks each

Partner 3: 1,500m row

D. Static stretches

Recent Posts

See All

WOD 05182026

A. (For warm up) 1:00 bike (legs only) 1:00 light row 15 ring rows 15 hanging kips 20 calf raises 200m jog B. (12:00 cap) 800m run 75 pull ups (Wear a vest 20/14lb) C. (3 rounds for time) 8 single arm

WOD 05162026

A. (For warm up) 30 running high knees 30 running butt kicks 20 high knee grab 20 high kicks 10/ 7 cal bike 100m row B. (3 rounds) 100m jog 12 reverse lunges 14 air squats C. “Squad of Quads” (Teams o

WOD 05152026

A. (For warm up) 1:00 couch stretch each side 1:00 lacrosse ball (foot) each sjde 1:00 downward dog -then- (3 rounds) 10 hollow rocks 8 hanging knee raises 6 ab mat pike push ups B. (5 sets) 8 strict

Comments