DAILY WOD
 | Fri, Jan 9 |  |
| 260109 AT HOME WOD | 260109 METCON | 260109 OPTIONAL STRENGTH | 260109 POST WOD ACCESSORY | 260109 OPTIONAL STAMINA |
260109 AT HOME WOD
(Reps, Rx2, Rx3)
At-home option:
3 rounds:
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps V-ups
1:30 rest
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges
1:30 rest
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260109 METCON
(Reps, Rx2, Rx3)
3 rounds:
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges
1:30 rest
Rx2: 3 rounds:
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps knees-to-chest
1:30 rest
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps walking lunges
1:30 rest
Rx3: 3 rounds:
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps hanging knee raises
2:00 rest
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps walking lunges
2:00 rest
Masters 55+ option:
3 rounds:
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps walking lunges
1:30 rest
Intended Stimulus
-Bodyweight couplet intervals.
-6+ knees-to-elbows/round.
-10+ walking lunges/round.
-Handstand walks in 1:00 or less.
-:30+ to perform max knees-to-elbows or lunges in each interval.
| 1st | 91 Rx | Erika R Fri, Jan 9, 2026 | | 2nd | 269 Rx2 | Christine Fri, Jan 9, 2026 | | 3rd | 200 Rx2 | Megan M Fri, Jan 9, 2026 | | 1st | 339 Rx | Willy Fri, Jan 9, 2026 | | 2nd | 245 Rx | Kim Fri, Jan 9, 2026 | | 3rd | 225 Rx | Dale Fri, Jan 9, 2026 |
| Willy | 339 Rx | | | Kim | 245 Rx | Masters | | Dale | 225 Rx | Masters | | Jeremy | 198 Rx | | | Greg U | 157 Rx | Masters | | Erika R | 91 Rx | | | Thomas C | 82 Rx | | | Christine | 269 Rx2 | | | Thomas B | 254 Rx2 | Knees to elbows | | Justin U | 211 Rx2 | | | Jake D | 201 Rx2 | | | Megan M | 200 Rx2 | 25’ HSW | | Jason | 185 Rx2 | | | Jenn | 185 Rx2 | | | Mark | 179 Rx2 | | | Caleb No | 173 Rx2 | | | Alicia | 170 Rx2 | | | Rylie | 165 Rx2 | | | Andrew | 161 Rx2 | | | Cooper T | 159 Rx2 | | | Kori | 158 Rx2 | | | Tom | 156 Rx2 | 25’ handstand walk | | Lindsey C | 149 Rx2 | Walk to wall | | Taylor B | 140 Rx2 | | | Evan B | 106 Rx2 | 25ft handstand walk | | Ron | 201 Rx3 | | | Elizabeth | 180 Rx3 | | | Melinda | 179 Rx3 | Shoulder taps | | Pam | 156 Rx3 | | | Gabriela | 123 Rx3 | | | Susan | 121 Rx3 | | | Lauren Wa | 117 Rx3 | | | Alice | 106 Rx3 | | | Adam | 212 | scaled | | Jen | 159 | scaled | | Jenny | 154 | Press/row | | Megan S | 143 | Wall walks x2 each round | | Deanna | ✌️ | scaled | | Dana F | ✅ | Mod Wod at Home |
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260109 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
Notes
-Welcome to week one of this year’s first Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
-Use a recent one rep max to find your percentages.
-Take the barbell out of a rack for the jerk.
-Rest as needed between sets.
| 1st | 75, 90, 105 Rx | Dale Fri, Jan 9, 2026 | | 2nd | 2x10s, 4x10s, 5x10s, 2x25s, 2x35s | Thomas B Fri, Jan 9, 2026 |
| Dale | 75, 90, 105 Rx | | | Thomas B | 2x10s, 4x10s, 5x10s, 2x25s, 2x35s | Chest: pinch plates bench press, 20 reps/set |
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260109 POST WOD ACCESSORY
(Check In)
Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts
| Kori | Yes | Yes | | Elizabeth | Yes | Yes | | Christine | Yes | | | Alice | Yes | | | Pam | Yes | | | Ron | Yes | | | Lauren Wa | Yes | | | Susan | Yes | | | Dale | Yes | Yes; 5# | | Dana F | Yes | Yes | | Thomas B | Yes | |
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260109 OPTIONAL STAMINA
(Time)
10 sets for time:
500/600-meter C2 bike
– Rest :30 between sets.
Notes/Stimulus & Goals:
-All sets under 1:30.
-Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy:
-Find a pace that you can maintain, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction.
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