TUE 1/6/26 WOD

Warm Up - 2 sets:  :20 jumping jacks - 25-meter dumbbell suitcase carry - 10 lunges - 25-meter dumbbell suitcase carry - 10 plank shoulder taps - 25-meter dumbbell suitcase carry - 10 up-downs – Plank tap relay / race – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jump overs – Farmers carry:  3 sets:  50-meter farmers carry – Rest 1:00 between sets – Build to workout loading – Mini round:  :30 plank hold - 6 box jump-overs - 50-meter farmers carry – Use workout variations.

WOD I
2:00 plank hold L2-same L1-1:00 plank
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
100-m DB farmers carry L3-50-35# L2-40/25# L1-30/15#
2:00 plank hold L2-same L1-1:00 plank
20 box jump-overs
100-m DB farmers carry
2:00 plank hold L2-same L1-1:00 plank
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

For time (18 min Cap)

WOD II – “Tabata”

20 sec HOD pushups

-10 sec rest-

8 rounds for total reps

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch