Daily WOD
 | Wed, Oct 8 2025 |  |
| 251008 METCON | 251008 POST-WOD SKILL | 251008 AT-HOME WOD | 251008 OPTIONAL STRENGTH | 251008 OPTIONAL SKILL |
251008 METCON
(Weight)
For load:
Power snatch
2-2-2-2-2-2-2-2-2-2
Intended Stimulus
-Rest 2:00 between sets.
-Start between 60-70% and take small jumps, building up.
-Only increase if technique allows.
| 1st | 130 Rx | Jessica T Wed, Oct 8, 2025 | | 2nd | 95 Rx | Kristen Wed, Oct 8, 2025
Rylie Wed, Oct 8, 2025 | | 3rd | 85 Rx | Trina Wed, Oct 8, 2025
Kori Wed, Oct 8, 2025 | | 1st | 200 Rx | Thomas C Wed, Oct 8, 2025 | | 2nd | 195 Rx | Caleb Nu Wed, Oct 8, 2025 | | 3rd | 185 Rx | Chad Wed, Oct 8, 2025 |
| Thomas C | 200 Rx | | | Caleb Nu | 195 Rx | | | Chad | 185 Rx | | | Mike | 175 Rx | | | Willy | 175 Rx | | | Nick Ga | 170 Rx | | | Justin U | 140 Rx | | | Jessica T | 130 Rx | | | Gavin | 125 Rx | | | Greg U | 115 Rx | | | Steven W | 105 Rx | | | Jake D | 105 Rx | | | Rylie | 95 Rx | | | Kristen | 95 Rx | | | Kim | 95 Rx | | | Kori | 85 Rx | | | Trina | 85 Rx | | | Robbie | 80 Rx | | | Christine | 80 Rx | | | Alicia | 75 Rx | | | Megan S | 70 Rx | | | Julie | 70 Rx | | | Jeanne | 60 Rx | | | Cecy | 60 Rx | | | Pam | 50 Rx | | | Alice | 45 Rx | | | Debra | 35 Rx | | | Aniki | 25 Rx | | | Kristie | 20 Rx | | | Elizabeth | 15 Rx | | | Dana F | Mod wod Rx | |
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251008 POST-WOD SKILL
(Check In)
Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest
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251008 AT-HOME WOD
(Weight)
At-home option:
10 sets:
5 dumbbell snatches, right
5 dumbbell snatches, left
– Rest 1:00 between sets.
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251008 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
NOTES:
-Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as touch-and-go reps.
-Rest as needed between percentages and waves.
-If you want to participate in this week’s power snatch heavy day, consider choosing to do that instead of Strength I this week.
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251008 OPTIONAL SKILL
(Time)
4 sets:
Handstand walk (150 ft)
– Rest 2:00-3:00 between sets.
NOTES:
-Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down and backs due to space, that is ok too.
-If you are unable to walk on your hands or you know you will struggle with the volume, scale as needed. Reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.
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