Daily WOD
 | Tue, Oct 7 2025 |  |
| 251007 METCON | 251007 PRE-WOD SKILL | 251007 OPTIONAL ACCESSORY | 251007 OPTIONAL CORE CONDITIONING |
251007 METCON
(Rounds, Sc, Fnd)
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Rx2: 2 strict handstand push-ups OR reduced ROM strict handstand push-ups;
4 strict pull-ups OR foot-assisted pull-ups;
8 single-leg squats OR ankle-wrapped single-leg squats
Rx3: 3 seated DB shoulder presses
(20/35 lb); 6 ring rows; 12 reverse lunges
Masters 55+: 2 strict handstand push-ups; 4 strict pull-ups; 8 alternating kettlebell goblet lunges (35/53 lb)
Intended Stimulus:
-6-9 rounds.
-Strict handstand push-ups in unbroken sets.
-Strict pull-ups in 1-2 sets.
-Single-leg squats in 1:00 or less.
| 1st | 12 + 4 Sc | Diane Tue, Oct 7, 2025 | | 2nd | 9 Sc | Cecy Tue, Oct 7, 2025 | | 3rd | 8+4 Sc | Julia F Tue, Oct 7, 2025 | | 1st | 13 Rx | Willy Tue, Oct 7, 2025 | | 2nd | 9 Rx | Caleb Nu Tue, Oct 7, 2025 | | 3rd | 8+5 Rx | Mike Tue, Oct 7, 2025 |
| Willy | 13 Rx | | | Caleb Nu | 9 Rx | | | Mike | 8+5 Rx | | | Justin U | 7+6 Rx | No Abmat | | Thomas C | 6+4 Rx | | | Gavin | 6+4 Rx | | | John R | 14+2 Sc | | | Diane | 12 + 4 Sc | 2 ab mats, two red bands pu | | Andrew | 11 Sc | | | Carson C | 9+6 Sc | | | Cecy | 9 Sc | 2ab mats, strict PU, wrapped SLS | | Julia F | 8+4 Sc | | | Chad | 8+2 Sc | | | Megan M | 8+1 Sc | | | Kherri | 8 Sc | | | Cooper T | 7+9 Sc | | | Lindsey C | 7+6 Sc | | | Mariah | 11+13 Fnd | | | Mariana | 11 Fnd | Pike HSPU, ankle wrapped single leg squats | | Kristie | 11 Fnd | Pike HSPU, ankle wrapped single leg squats | | Jeanne | 10+17 Fnd | | | Taylor B | 10+12 Fnd | | | Tom | 10+3 Fnd | 3 pike toes on box, 6 banded PU, 12 sl squat to target | | Jake D | 10+1, Banded PU Fnd | | | Megan S | 10 Fnd | | | Jason | 10 Fnd | | | Jenny | 10 Fnd | | | Madelyne | 9+7 Fnd | | | Ron | 9+3 Fnd | | | Eli | 9 Fnd | | | Adam | 8+12 Fnd | | | Emma L | 8+6 Fnd | | | Nick Ga | 8+3 Fnd | Rx reps | | Deanna | 7+3 Fnd | | | Gabriela | 7 Fnd | | | Melinda | 5+11 Fnd | | | Mark | 👍 | scaled | | Maddy | 🏅 | scaled | | Kori | ✔️ Fnd | | | Jessica L | ✅ | scaled |
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251007 PRE-WOD SKILL
(Check In)
Pre-workout skill
5 sets for quality:
Handstand walk (25 ft)
| Megan S | Yes | | | Jason | Yes | | | Adam | Yes | | | Nick Ga | Yes | | | Jeanne | Yes | | | Chad | Yes | | | Mark | Yes | | | Mike | Yes | | | Cooper T | Yes | | | Maddy | Yes | | | Julia F | Yes | | | Thomas C | Yes | | | Jenny | Yes | | | Andrew | Yes | | | John R | Yes | | | Ron | Yes | | | Mariana | Yes | | | Diane | Yes | | | Kristie | Yes | | | Cecy | Yes | | | Lindsey C | Yes | | | Willy | Yes | |
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251007 OPTIONAL ACCESSORY
(Weight)
7 sets for load:
Backward walking sled pull/drag (100 ft)
NOTES:
-Walk backward as you pull/drag the sled with a rope or a strap.
-Increase loading across each set as long as you can complete each set without breaking.
-Rest at least 90 seconds and no more than 2 minutes between sets.G
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251007 OPTIONAL CORE CONDITIONING
(Rounds)
AMRAP 8:
15 GHD sit-ups
:30 plank hold
NOTES:
-4-6 rounds.
-GHD sit-ups in :40 or less.
-Unbroken plank holds from the forearms.
-Move at a steady pace and focus on movement quality over maximizing volume.
-Practice QUICKLY changing directions at the bottom of the GHD sit-ups.
-Keep the hips level with the shoulders during the plank holds.
-Reduce volume and range of motion if you haven’t been consistently training with this equipment.
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