DAILY WOD
 | Wed, Oct 1 2025 |  |
| 251001 METCON | 251001 AT-HOME WOD | 251001 OPTIONAL STRENGTH | 251001 OPTIONAL ACCESSORY | Other Results |
251001 METCON (Weight) For load: Deadlift 3-3-3-3-3 Intended Stimulus: -Heavy day relative to each athlete. -All sets 75% or greater. -Rest 3:00-4:00 between sets. -Compare to the last 3-rep deadlift day on 250530 and a similar deadlift heavy day on 250616. -Find a load that is challenging enough to require focus while still allowing for sound technique.
| 1st | 225 Rx | Mari Wed, Oct 1, 2025 | | 2nd | 215 Rx | Kristen Wed, Oct 1, 2025 | | 3rd | 205 Rx | Lyndsie Wed, Oct 1, 2025 Kherri Wed, Oct 1, 2025 Deanna Wed, Oct 1, 2025 | | 1st | 445 Rx | Jeremy Wed, Oct 1, 2025 | | 2nd | 440 Rx | Ezra Wed, Oct 1, 2025 | | 3rd | 405 Rx | Evan B Wed, Oct 1, 2025 Tom Wed, Oct 1, 2025 |
| Jeremy | 445 Rx | | | Ezra | 440 Rx | | | Tom | 405 Rx | | | Evan B | 405 Rx | | | Chad | 400 Rx | | | Willy | 400 Rx | 20lb PR | | Mike | 375 Rx | | | Caleb Nu | 365 Rx | | | Justin U | 355 Rx | | | Thomas B | 355 Rx | | | Cooper T | 315 Rx | | | Gavin | 295 Rx | decrease from 335 | | Dale | 280 Rx | | | Nick Ga | 275 Rx | | | Jake D | 275 Rx | | | Blake P | 275 Rx | | | Greg U | 255 Rx | | | Mari | 225 Rx | | | Kristen | 215 Rx | | | Deanna | 205 Rx | | | Kherri | 205 Rx | | | Lyndsie | 205 Rx | | | Alex D | 200 Rx | | | Veronica | 195 Rx | 205 1 rep PR!! | | Steven W | 185 Rx | | | Mindy | 185 Rx | | | Christine | 185 Rx | | | Mariah | 185 Rx | | | Kori | 180 Rx | | | Robbie | 180 Rx | | | Cecy | 180 Rx | | | Tori | 175 Rx | | | Megan M | 175 Rx | | | Megan S | 165 Rx | | | Rylie | 160 Rx | | | Julie | 155 Rx | | | Denisha | 155 Rx | | | Pam | 125 Rx | | | Alicia | 125 Rx | | | Madelyne | 120 Rx | | | Alice | 115 Rx | | | Aniki | 115 Rx | | | Candi | 105 Rx | | | Susan | 105 Rx | | | Amy | 55 Rx | | | Adam | ð Rx | | | Debra | ð Rx | | | Elizabeth | 𥳠Rx | Bench press |
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251001 AT-HOME WOD (Weight) At-home option: EMOM 15: Min. 1 | 10 Superman arch-ups + 10 single-dumbbell goblet good mornings Min. 2 | 12 alternating double-dumbbell farmers carry reverse lunges Min. 3 | :30 double-dumbbell Romanian deadlifts
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251001 OPTIONAL STRENGTH (Weight) 6 sets for load: 1 clean pull 1 hang power clean 1 hang squat clean â All hang reps start from above the knees. 2 drop sets: 1 complex at 95% 1 complex at 90% NOTES: -Welcome to the in-between-cycles week of our Strength program. The goal of this weekâs strength sessions is to recover, realign, and prepare for the next cycle that will start on October 6. -Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible. -Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. -Rest 3:00 between sets.
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251001 OPTIONAL ACCESSORY (Check In) 3 sets: 10 strict toes-to-bars 20 GHD sit-ups â Rest as needed between sets. NOTES: -Focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets. -Scale the toes-to-bars by getting your knees up as high as possible on each rep. -Scale the GHD sit-ups by reducing the range of motion.
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