Daily WOD
 | Fri, Oct 3 2025 |  |
 | Happy Birthday: Aniki & Kristen & Jenny |
 | Gymversary: Caleb Nu(7) |
| 251003 METCON | 251003 AT-HOME WOD | 251003 OPTIONAL STRENGTH | Other Results |
251003 METCON
(Rounds, Int, Sc)
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (125/185 lb)
Rx2: (105/155 lb)
Rx3: Every 4:00 for 5 sets:
30-second plank hold; 7/10-cal bike;
(35/45 lb)
– Rest with the remaining time in the interval.
Masters 55+: (95/135 lb)
Intended Stimulus:
-5+ rounds.
-Plank hold efforts in 2 sets or less.
-Bike in :45-1:15.
-Challenging but unbroken front squats.
-Take the barbell from the floor; first rep can be a squat clean.
| 1st | 6+1 Rx | McKenzie Fri, Oct 3, 2025 | | 2nd | 5+ 14 Int | Dana F Fri, Oct 3, 2025 | | 3rd | 7 + 4 Sc | Jeanne Fri, Oct 3, 2025 | | 1st | 8+1 Rx | Ezra Fri, Oct 3, 2025
Jeremy Fri, Oct 3, 2025 | | 2nd | 7+3 Rx | Willy Fri, Oct 3, 2025 | | 3rd | 6 + 2 Rx | Justin U Fri, Oct 3, 2025 |
| Jeremy | 8+1 Rx | | | Ezra | 8+1 Rx | | | Willy | 7+3 Rx | | | Justin U | 6 + 2 Rx | | | McKenzie | 6+1 Rx | | | Mike | 6 Rx | | | Greg U | 5+8 Rx | Masters | | Tom | 7+15 Int | | | Thomas B | 7 Int | | | Blake P | 6+7 Int | | | Chad | 6 + 2 Int | | | Andrew | 5 + 19 Int | | | Dana F | 5+ 14 Int | 75# | | Jason B | 5 + 4 Int | | | Jake D | 5+1 Int | | | Jeanne | 7 + 4 Sc | 75# | | Christine | 7+1 Sc | 85#, 10cals | | Elizabeth | 7 Sc | Mod wod | | Veronica | 7 Sc | | | Denisha | 7 Sc | | | Adam | 7 Sc | Wall ball | | Nick Ga | 6 + 19 Sc | 95#, 15 cals | | Megan S | 6 + 14 Sc | (row) 55#; 10 cals | | Kori | 6+14 Sc | 95# | | Megan M | 6+3 Sc | 85#, 10cals | | Diane | 6+2 Sc | 65#, 10cals | | Jen | 6 Sc | 45#, 10 cals | | Kim | 6 Sc | 1:00,15cal,125#, no rest | | Taylor B | 5+12.6 Sc | Rx reps, 65# | | Ron | 5 | 110#, 15cals | | Alice | ✅ | scaled | | Pam | ✅ Sc | | | Emma L | ✅ Sc | 45# | | Aniki | ✅ | 30# | | Deanna | ✅ Sc | 95# | | Rebecca P | ✅ | scaled |
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251003 AT-HOME WOD
(Reps)
At-home option:
AMRAP 20:
1:00 plank hold
200-meter run
10 single-dumbbell goblet squats
(35/50 lb)
|
251003 OPTIONAL STRENGTH
(Time)
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
NOTES:
-Welcome to the in-between-cycles week of our Strength program. This week’s goal is to recover, realign, and prepare for the next cycle that will start on October 6.
-Build to a heavy set of 4 back-rack reverse lunges on each leg.
-Aim to start with around 50% of your 1-rep-max back squat.
-Avoid going so heavy that the back knee impacts the ground.
| Thomas B | 205 Rx | 165, 175, 185, 195, 205 |
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