Tuesday January 20, 2026

Warmup

Bike/row 1:00 easy, :30 hard, :30 easy, :30 hard, :30 easy

10 speed skaters

10 air squats

10 mountain climbers

10 Cossack squats

10 lunge jumps

3 inchworms

Mobility

5 squat to stands

:20 Samson stretch

10 shin switches

Skill/Strength

Back Squat

Warm up to something beyond your working weight for the WOD

WOD

In 3 minutes:

12/9 cal row or bike

12 back squats (from the rack)

AMRAP cals in remaining time

5 rounds.  Rest 3 minutes between rounds.  Your score is the total cals accomplished.

Back squat should be moderate to heavy, with at least the first few sets unbroken.

F:  KB goblet squats or light barbell

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125

C+:  15/12 cals; 15 back squats