Daily WOD
 | Sat, Sep 27 2025 |  |
| 250927 TEAM METCON | 250927 POST-WOD SKILL | 250927 AT-HOME WOD | 250927 OPTIONAL STRENGTH |
250927 TEAM METCON
(Reps, Int, Sc)
IN 4 MAN TEAMS AMRAP 20:
Partner A: 50’ Single Arm DB Overhead Walking Lunges (35/50 lb)
Partner B: Abmat Sit-Ups
Partner C: Strict Pull-ups
Partner D: Rest
Rx2/Masters 55+: 20/35 lb; Banded pull-ups
Rx3: Walking lunges (35 ft);
5-foot-assisted ring pull-ups
Intended Stimulus:
-8+ rounds.
-Unbroken lunges for at least the first 2 rounds; moderate load.
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250927 AT-HOME WOD
(Reps)
At-home option:
AMRAP 10 minutes
Dumbbell front-rack walking lunges (50 ft) (35/50 lb)
25 AbMat sit-ups
10 dumbbell bent-over rows
– Use two dumbbells.
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250927 OPTIONAL STRENGTH
(Weight)
On a 20:00 clock:
Build to a 1-rep-max back squat
NOTES:
-Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
-Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts and you are not getting enough rest between efforts.
-Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
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