Wednesday January 14, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 speed skaters

10 mountain climbers

10 dead bugs

10 cat/cows

10 downward dog toe taps

Mobility

Child’s pose

Skill/Strength

Accumulate 5 minutes DB/KB farmer hold/carry (one DB/KB per arm)

Your score is the number of times you set them down.  10 minute time cap. 

Try to wander around a bit if possible. 

Choose your own DB/KB weight.  Challenge yourself. 

WOD

EMOM 32:

Minute 1:  burpees

Minute 2:  situps

Minute 3:  cals (any device)

Minute 4:  rest

8 rounds.  Your score is the lowest round of each exercise, added up.  For example, if your worst round of situps is 12, your worst round of cals is 10, and your worst round of burpees is 8, your score is 30. 

C:  knees to elbows instead of situps