Daily WOD
 | Fri, Feb 6 |  |
| 260206 METCON | 260206 POST WOD ACCESSORY | 260206 AT HOME WOD | 260206 OPTIONAL STRENGTH | 260206 OPTIONAL ACCESSORY |
260206 METCON
(Time, Int, Sc)
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups
Rx2/Masters: 10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
Rx3: 7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions
Intended Stimulus
-14:00-18:00.
-Moderate-to-heavy back squats.
-Unbroken sets for at least the first 5 rounds on both movements.
| 1st | 9:46 Int | Emily S Fri, Feb 6, 2026 | | 2nd | 6:10 Sc | Aniki Fri, Feb 6, 2026 | | 3rd | 6:21 Sc | Caroline Fri, Feb 6, 2026 | | 1st | 6:56 Int | Evan B Fri, Feb 6, 2026 | | 2nd | 7:54 Int | Ezra Fri, Feb 6, 2026 | | 3rd | 8:51 Int | Thomas B Fri, Feb 6, 2026 |
| Evan B | 6:56 Int | | | Ezra | 7:54 Int | | | Thomas B | 8:51 Int | | | Tom | 8:53 Int | | | Jeremy | 8:55 Int | 225# / 3 BMU | | Cooper T | 9:39 Int | | | Emily S | 9:46 Int | 105#, 3 BMU | | Greg U | 10:25 Int | Masters | | Caleb Nu | 10:51 Int | 225# | | Thomas C | 12:50 Int | | | Aniki | 6:10 Sc | | | Caroline | 6:21 Sc | Ring rows, med ball squats | | Alice | 7:18 Sc | | | Pam | 7:18 Sc | | | Katie E | 7:27 Sc | Pull ups, 105# | | Elizabeth | 7:52 Sc | | | Blake P | 7:58 Sc | 95,10rds | | Alex D | 8:09 Sc | 105# | | Diane | 8:10 Sc | 65# | | Grace | 8:13 Sc | 55# | | Jessica T | 8:30 Sc | 105# | | Jessica L | 8:45 Sc | 105,10rds | | Lindsey C | 8:55 Sc | 105,10rds | | Christine | 9:03 Sc | 105#, 10 rds | | Jake D | 9:07 Sc | | | Lauren Wa | 9:30 Sc | 65#, 10rds | | Alicia | 9:35 Sc | 85,10rds | | Megan M | 10:02 Sc | 105#, 10 rds | | Trey W | 10:09 Sc | 10 rds, 185#, transitions | | Susan | 10:30 Sc | | | Veronica | 11:00 Sc | 95,10rds | | Kherri | 11:15 Sc | | | Mindy | 12:03 Sc | Bar muscle up | | John W | 12:10 Sc | | | Madelyne | 12:27 Sc | 75# | | Jenny | 13:01 Sc | 65#, 10 alt DB snatch | | Dana F | 15:25 | 95#\ring transition | | Justin U | ✔️ | 205# 3 Strict PU | | Candi | ✅ | scaled |
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260206 POST WOD ACCESSORY
(Check In)
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
| Megan M | Yes | | | Katie E | Yes | | | Greg U | Yes | | | Cooper T | Yes | | | Ezra | Yes | | | Alex D | Yes | | | Evan B | Yes | | | Christine | Yes | | | Lauren Wa | Yes | | | Grace | Yes | | | Diane | Yes | | | Alice | Yes | | | Susan | Yes | | | Lindsey C | Yes | | | Alicia | Yes | | | Jessica L | Yes | | | Blake P | Yes | | | Thomas C | Yes | | | Tom | Yes | | | Kherri | Yes | | | Jake D | Yes | | | Thomas B | Yes | | | Jeremy | Yes | | | Caleb Nu | Yes | | | John W | Yes | | | Madelyne | Yes | |
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260206 AT HOME WOD
(Time)
At-home option:
10 rounds for time:
10 dumbbell goblet squats (35/50 lb)
10 alternating dumbbell hang clean to overhead
– Use a single dumbbell.
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260206 OPTIONAL STRENGTH
(Weight)
For load:
10-10-10-10-10:
Bench press
Notes
-High volume, upper-body bench press heavy day.
-All sets should be at 70% or greater of your 1-rep-max bench.
-Build to a heavy set; lift once every 2-3 minutes.
-Start at a moderate load with your first working set and add small jumps in load across each set.
-Avoid going too heavy too soon and failing reps mid-workout.
-Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session; however, leave some gas in the tank to avoid failure.
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260206 OPTIONAL ACCESSORY
(Check In)
EMOM 15:
Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
Notes
-Use this session to finish off your core and posterior chain. Each minute is 40 seconds of work followed by 20 seconds of rest.
-Choose a light-to-moderate dumbbell load.
-During the 40-second interval, move with purpose and control, noting exactly which muscles you’re recruiting and focusing on completing the best range of motion possible.
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