Daily WOD
 | Sat, Jan 17 |  |
| 260117 PARTNER METCON | 260117 AT HOME WOD | 260117 OPTIONAL SKILL | 260117 OPTIONAL ACCESSORY |
260117 PARTNER METCON
(Time)
Partner Variation
20 rounds with a partner:
12/8-cal Echo bike
Partners can only bike while their partner is doing one of the following:
1) Sandbag bear-hug hold
2) Double-kettlebell front-rack hold
3) Barbell front-rack hold
– Partners alternate rounds for 10 rounds per person.
| 1st | 12:20 Rx | Emily S Sat, Jan 17, 2026
Carlie Sat, Jan 17, 2026 | | 2nd | 16:42 Rx | Lindsey C Sat, Jan 17, 2026
Kelly S Sat, Jan 17, 2026 | | 3rd | 17:36 Rx | Harley Sat, Jan 17, 2026 | | 1st | 17:36 Rx | John R Sat, Jan 17, 2026 | | 2nd | 21:30 Rx | Jake D Sat, Jan 17, 2026 | | 3rd | 22:08 Rx | Andrew Sat, Jan 17, 2026
Jason Sat, Jan 17, 2026 |
| Carlie | 12:20 Rx | #70 with Emily S | | Emily S | 12:20 Rx | | | Kelly S | 16:42 Rx | 85bb 50sb w/Lindsey | | Lindsey C | 16:42 Rx | | | Harley | 17:36 Rx | 70# sandbag | | John R | 17:36 Rx | | | Jake D | 21:30 Rx | 95# front rack | | Megan M | 21:30 Rx | 40# sandbag | | Jason | 22:08 Rx | #100 sandbag with Sully | | Andrew | 22:08 Rx | | | Allan | 👍🏻 Rx | | | Robbie | 👍🏻 Rx | | | Emily Br | 👍🏻 Rx | | | Mike | 👍🏻 Rx | |
|
260117 AT HOME WOD
(Time)
At-home option:
10 rounds for time of:
Double-dumbbell front-rack carry (60 ft) (35/50 lb)
200-meter run
1:00 rest
|
260117 OPTIONAL SKILL
(Time)
10 rounds for time:
30 double-unders
3 wall walks
– Rest 1:00 between rounds.
Notes
-All rounds in 1:30 or less.
-Take this workout one round at a time, breaking it into bite-sized chunks.
-If you are not yet proficient with double-unders, try to keep your time spent here to 30 seconds or less.
-Always start the next wall walk before you want to.
|
260117 OPTIONAL ACCESSORY
(Reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
Notes
-Perform as many reps as possible of GHD sit-ups in 20 seconds; rest 10 seconds, and then repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout and the total reps you accumulate.
-Athletes who have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
|
