Daily WOD
 | Tue, Sep 16 2025 |  |
 | Happy Birthday: Rebecca P |
| SERVICE CUP 2 | 250916 AT-HOME WOD | 250916 OPTIONAL STRENGTH | 250916 OPTIONAL SKILL |
SERVICE CUP 2
(Rounds, Int, Sc,  SERVICE CUP)
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Rx2: (20/35 lb)
Rx3: 8/10-cal row; (10/15 lb)
Masters 55+ option:
AMRAP 20:
15 calorie row
50-foot double farmers carry (20/35 lb)
– 25-feet out and 25-feet back, each 25-foot section ounts as 1 rep
– add 50 feet to the farmers carry each round
Intended Stimulus:
-5-10+ rounds.
-Aim to complete each row in 90 seconds or less.
-Loading on the dumbbell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken.
| 1st | 8+32 Rx | Emily S Tue, Sep 16, 2025 | | 2nd | 8 Rx | Maddy Tue, Sep 16, 2025 | | 3rd | 7+24 Rx | Katie E Tue, Sep 16, 2025 | | 1st | 8+26 Rx | Tom Tue, Sep 16, 2025 | | 2nd | 8+20 Rx | Thomas C Tue, Sep 16, 2025 | | 3rd | 8+16 Rx | Willy Tue, Sep 16, 2025 |
| Emily S | 8+32 Rx | 1st | | Tom | 8+26 Rx | 1st | | Thomas C | 8+20 Rx | 2nd | | Willy | 8+16 Rx | 3rd | | Maddy | 8 Rx | 2nd | | Mike | 7+29 Rx | 4th | | Katie E | 7+24 Rx | 3rd | | Jaden | 7+20 Rx | 5th | | John R | 7+20 Rx | 5th | | Gavin | 7+18 Rx | 6th | | Kori | 7+16 Rx | 4th | | Dana F | 7+15 cal Rx | 5th | | Jason B | 7+14 Rx | 7th | | Lindsey C | 7+13 Rx | 6th W/ Ady ♥️ | | Megan M | 7+9 Rx | 7th | | Alicia | 7+8 Rx | 8th | | Evan B | 7+8 Rx | 8th | | Kelly S | 7+3 Rx | 9th | | Cooper s | 7 Rx | 9th | | Jonathan H | 7 Rx | 9th | | Chad | 7 Rx | 9th | | Julia F | 7 Rx | 10th Ski | | Adam | 7 Rx | 9th RX+ Bike | | Veronica | 7 even finish just in time Rx | 10th | | Alex D | 7 Rx | 10th | | Cooper T | 6+30 Rx | 10th | | Jessica L | 6+22 Rx | 11th | | Jessica T | 6+2 Rx | 12th | | Rylie | 5+2 Rx | 13th | | Denisha | 8 Int | 14th | | Taylor B | 7+24 Int | 15th | | Deanna | 7+23 Int | 16th | | Greg U | 7+13 Int | 11th | | Nick Ga | 7+5 Int | 12th 44# | | Megan S | 7 Int | 17th | | Alaina | 7 Int | 17th | | Melinda | 7 Int | 17th 25# 16cal row | | Madelyne | 6+26 Int | 18th | | Mariah | 6+24 Int | 19th | | Elizabeth | 8+13 Sc | 20th | | Gabriela | 8+8 Sc | 21st | | Emma L | 7+16 Sc | 22nd Rx reps, 15# | | Eli | 7+5 Sc | 13th | | Lauren Wa | 7 Sc | 23rd 10 cal | | Harley | ✅ Int | | | Breanna | ✅ Int | |
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250916 AT-HOME WOD
(Reps)
At-home option:
Complete as many rounds and reps as possible in 20 minutes of:
50-foot shuttle run
50-foot double farmers carry (35/50 lb)
– 25 feet out and 25 feet back, each 25-foot section counts as 1 rep
– add 50 feet to the farmers carry and shuttle run each round
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250916 OPTIONAL STRENGTH
(Weight)
5 sets for load:
10 close-grip bench presses
NOTES:
-Rest as needed and build to your heaviest set of 10.
-Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.
| Thomas B | 155 Rx | 95, 125, 135, 145, 155 |
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250916 OPTIONAL SKILL
(Check In)
3 sets:
25 GHD sit-ups
:30 handstand hold
:30 side plank hold/side
NOTES:
-Prioritize technique over speed.
-Focus on extending the knees to initiate the sit-up; scale range of motion as needed.
-Perform side planks from the elbow; bend the knees to scale as needed.
-Reduce the difficulty of the handstand hold by reducing the time or performing a pike hold. If you want to increase the difficulty, perform a wall-facing handstand hold.
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