WOD: Tuesday, January 27th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 5 Slow Knee Raises 

——————————————————————————————————–

Workout: AMRAP x 17 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 5 Shoulder to Overhead (135/95) 
  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

*RX+: 5 S2OH (155/105) / *CRX: 3 S2OH (185/115) 

*One score: total # of rounds + reps completed after buy in 

——————————————————————————————————–

Cardio Option: AMRAP x 17 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 5 DB Shoulder to Overhead (50/35) *PER SIDE
  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches