DAILY WOD
 | Tue, Sep 30 2025 |  |
| 250930 PRE-WOD SKILL | 250930 METCON | 250930 OPTIONAL ACCESSORY | 250930 OPTIONAL SKILL |
250930 PRE-WOD SKILL (Check In) Pre-workout practice Running line drills
| Tom | Yes | | | Kelly P | Yes | | | Alaina | Yes | | | Eli | Yes | | | Evan B | Yes | | | Megan M | Yes | | | Mariah | Yes | | | Deanna | Yes | | | Jeremy | Yes | | | Jake D | Yes | | | Thomas B | Yes | | | Willy | Yes | | | Madelyne | Yes | | | Carson C | Yes | | | Veronica | Yes | | | Caleb Nu | Yes | |
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250930 METCON (Time, Rx2, Rx3) For time: 80 alternating DB snatches (35/50 lb) 80 sit-ups 80 lateral burpees over the DB 800-m run Rx2/Masters 55+: 65 reps: (20/35 lb) Rx3: 50 alternating DB snatches (10/15 lb); 50 sit-ups; 50 burpees; 400-m run Intended Stimulus: -14:00-20:00. -Snatches in 4:00 or less and no more than 5 sets. -Sit-ups in under 4:00; continuous movement. -Lateral burpees over the dumbbell in 6:00 or less. -Run in 6:00 or less.
| 1st | 17:26 Rx | Mari Tue, Sep 30, 2025 | | 2nd | 19:17 Rx | Diane Tue, Sep 30, 2025 | | 3rd | 16:30 Rx2 | Megan M Tue, Sep 30, 2025 | | 1st | 15:21 Rx | Willy Tue, Sep 30, 2025 | | 2nd | 16:19 Rx | Jeremy Tue, Sep 30, 2025 | | 3rd | 16:34 Rx | Carson C Tue, Sep 30, 2025 |
| Willy | 15:21 Rx | | | Jeremy | 16:19 Rx | | | Carson C | 16:34 Rx | | | Mari | 17:26 Rx | | | Diane | 19:17 Rx | Masters | | Caleb Nu | 19:50 Rx | | | Justin U | 20:06 Rx | | | Ezra | 20:26 Rx | | | Jake D | 18 Rx2 | | | Mike | 15:09 Rx2 | | | John R | 15:56 Rx2 | | | Evan B | 16:03 Rx2 | | | Chad | 16:14 Rx2 | | | Tom | 16:29 Rx2 | | | Megan M | 16:30 Rx2 | | | Harley | 16:45 Rx2 | | | Cecy | 16:56 Rx2 | | | Thomas B | 17:04 Rx2 | RX reps, 40# | | Alaina | 17:40 Rx2 | | | Mariah | 17:42 Rx2 | | | Maddie | 18:08 Rx2 | | | Kelly P | 18:17 Rx2 | RX reps | | Gavin | 19:10 Rx2 | 40# db snatch, all else Rx2 | | Jason | 19:40 Rx2 | | | Dana F | 23:00 Rx2 | 80 reps | | Ron | 24:46 Rx2 | 2500m bike | | Eli | 11:42 Rx3 | 10# | | Veronica | 12:17 Rx3 | 15# | | Melinda | 13:50 Rx3 | 15# | | Gabriela | 15:13 Rx3 | | | Madelyne | 16:25 Rx3 | 65 reps, 15# | | Alicia | 16:27 Rx3 | 10#, 65 reps, up downs | | Lauren Wa | 16:45 Rx3 | 15# | | Adam | 17:19 Rx3 | 25#; 65 sit-ups; 50 burpees; 2500m airbike | | Breanna | 17:19 Rx3 | RX 2 reps | | Jen | 18:41 Rx3 | 50 reps; 20#; 800m | | Steven W | 19:23 Rx3 | 30# | | Kori | 20:54 Rx3 | Rx reps, 20#, burpee db step overs |
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250930 OPTIONAL ACCESSORY (Time) For time: 400-meter sled drag (25/45 lb) 400-meter sled push NOTES: -Plan for around 15 minutes for this workout. -Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. -For both movements, the weight should allow for a smooth, steady pace across the entire effort. You may have to stop 2-3 times, but go unbroken if you can!
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250930 OPTIONAL SKILL (Check In) 10 sets: Handstand walk (50 ft) – Rest 1:00 between sets. NOTES: -Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start. -If 50 feet is too far, reduce the distance to accommodate your ability. -Spend no more than 20 minutes on this session.
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