DAILY WOD
 | Mon, Jan 26 |  |
| 260126 POST WOD ACCESSORY | 260126 AT HOME WOD | 260126 OPTIONAL STAMINA | 260126 METCON | 260126 OPTIONAL ACCESSORY |
260126 POST WOD ACCESSORY
(Check In)
Post-workout accessory
4 sets:
:30 handstand hold
– Perform freestanding handstand holds if possible.
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260126 AT HOME WOD
(Time)
At-home option:
21-15-9 reps for time:
Dumbbell box step-overs (35/50 lb) (20/20 in)
Alternating dumbbell row in a plank
– Use two dumbbells.
| Greg U | 20 Min amrap Rx | 12 Rds+15 5 UD 10 PU 15 Air Squats | | Dana F | ✅ | Mod Wod |
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260126 OPTIONAL STAMINA
(Check In)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
Notes/Stimulus & Goals:
-800-meter runs in 3:30-4:30.
-400-meter runs to 1:30-2:30.
-Rest with any remaining time on the clock.
Strategy:
-Move at a pace you don’t normally hit and try to sustain that for several sets.
-Stay slightly more reserved on the 800-meter intervals as there’s less rest than between the 400-meter intervals.
-Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
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260126 METCON
(Time, Rx2, Rx3)
21-15-9 reps for time:
Double-DB box step-overs (35/50 lb) (20/20 in)
Chest-to-bar pull-ups
Rx2/Masters: 21-15-9 reps for time:
Double-DB box step-overs (20/35 lb) (20/20 in)
Pull-ups
Rx3: 21-15-9 reps for time:
Double-DB box step-overs (15/25 lb) (12/12 in)
Jumping pull-ups
Intended Stimulus
-4:00-7:00.
-Pull-ups in 1-3 sets each round.
-No more than one break each round on the step-overs.
-Very grip-heavy workout.
| 1st | 5:57 Rx | Emily S Mon, Jan 26, 2026 | | 2nd | 5:47 Rx2 | Julia F Mon, Jan 26, 2026 | | 3rd | 7:01 Rx2 | Megan M Mon, Jan 26, 2026 | | 1st | 4:16 Rx | Jeremy Mon, Jan 26, 2026 | | 2nd | 4:31 Rx | Willy Mon, Jan 26, 2026 | | 3rd | 5:39 Rx | Carson C Mon, Jan 26, 2026 |
| Jeremy | 4:16 Rx | | | Willy | 4:31 Rx | | | Carson C | 5:39 Rx | | | Emily S | 5:57 Rx | | | Chad | 6:29 Rx | | | Caleb Nu | 7:12 Rx | 53lb kettlebell | | Mike | 7:51 Rx | | | Tom | 10:17 Rx | | | Evan B | 5:22 Rx2 | | | Julia F | 5:47 Rx2 | | | Cooper T | 6:43 Rx2 | | | Andrew | 6:56 Rx2 | | | Megan M | 7:01 Rx2 | | | Kelly S | 8:28 Rx2 | | | Deanna | 8:40 Rx2 | | | Jake D | 9:00 Rx2 | | | Mark | 9:19 Rx2 | | | Jason | 5:01 Rx3 | 35lb ring rows | | Taylor A | 6:30 Rx3 | 20lb 20inch | | John W | 6:32 Rx3 | 35lb | | Emma L | 6:40 Rx3 | Jumping pull ups 15lb | | Evan F | 6:50 Rx3 | 20lb jumping pull ups | | Melinda | 7:41 Rx3 | Jumping pull ups 10lb | | David F | 12:44 Rx3 | 25lb jumping pullups | | Greg U | 12 Rds + 15 Reps | 20 Min Amrap 5UD/10PU/15AirSq |
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260126 OPTIONAL ACCESSORY
(Check In)
Accumulate:
3:00 L-sit hold
Notes:
-Complete the L-sit by supporting on a pair of parallettes, hanging from a pull-up bar, or performing any variation that allows you to get yourself off the ground.
-Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds.
-Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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