DAILY WOD
 | Mon, Oct 20 2025 |  |
| 251020 POST WOD SKILL | 251020 METCON | 251020 AT-HOME WOD | 251020 OPTIONAL ACCESSORY | 251020 OPTIONAL SKILL |
251020 POST WOD SKILL (Check In) Post-workout skill EMOM 6: 1 rope climb
| Justin U | Yes | Yes 10 | | Jason | Yes | | | Adam | Yes | | | Chad | Yes | | | Jeanne | Yes | | | Maddy | Yes | | | Jen | Yes | | | Kristen | Yes | | | Alex D | Yes | | | Laura B | Yes | | | Jake D | Yes | | | Julie | Yes | | | Dale | Yes | EOOOM | | Lindsey C | Yes | | | Blake P | Yes | | | Mike | Yes | | | Kim | Yes | | | Thomas C | Yes | | | Thomas B | Yes | | | Christine | Yes | | | Kelly S | Yes | |
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251020 METCON (Time, Rx2, Rx3) 21-18-15-12-9-6-3 reps for time: Toes-to-bars Wall-ball shots (14/20 lb) Rx2: 21-18-15-12-9-6-3 reps for time: Knees-to-chest Wall-ball shots (10/14 lb) Rx3: 15-12-9-6-3 reps for time: Hanging knee raises Wall-ball shots (6/10 lb) Masters 55+ option: 18-15-12-9-6-3 reps for time: Toes-to-bars Wall-ball shots (10/14 lb) Intended stimulus: -7:00-12:00. -Fast back-and-forth couplet. -Large or unbroken sets. -Expect this workout to tax the hip flexors. -Advanced athletes can challenge themselves with a heavier ball.
| 1st | 12:14 Rx | Kherri Mon, Oct 20, 2025 | | 2nd | 13:08 Rx | Kori Mon, Oct 20, 2025 | | 3rd | 13:18 Rx | Megan M Mon, Oct 20, 2025 | | 1st | 6:31 Rx | Willy Mon, Oct 20, 2025 | | 2nd | 6:50 Rx | Jeremy Mon, Oct 20, 2025 | | 3rd | 8:59 Rx | Thomas B Mon, Oct 20, 2025 |
| Willy | 6:31 Rx | Unbroken reps | | Jeremy | 6:50 Rx | | | Thomas B | 8:59 Rx | | | Justin U | 9:51 Rx | | | Thomas C | 10:02 Rx | | | Mike | 10:37 Rx | | | Evan B | 11:07 Rx | | | Kherri | 12:14 Rx | | | Kori | 13:08 Rx | | | Megan M | 13:18 Rx | | | Tom | 13:50 Rx | | | Kelly S | 14:44 Rx | | | Kim | 6:34 Rx2 | Masters | | Maddy | 7:42 Rx2 | | | Dale | 7:55 Rx2 | Unbroken reps | | Veronica | 7:56 Rx2 | Scale kee to chest and some knee rsises | | Andrew | 7:57 Rx2 | | | Jason | 8:17 Rx2 | | | Diane | 8:18 Rx2 | | | Adam | 8:28 Rx2 | | | John R | 8:32 Rx2 | | | Christine | 8:42 Rx2 | | | Chad | 8:45 Rx2 | | | Steven W | 8:47 Rx2 | Rx2 reps and weight | | Deanna | 9:03 Rx2 | Knee to chest | | Gavin | 9:04 Rx2 | Master | | Jake D | 9:08 Rx2 | | | Robbie | 9:18 Rx2 | | | Dana F | 9:37 Rx2 | | | Lyndsie | 9:51 Rx2 | | | Julia F | 10:04 Rx2 | | | Kristen | 10:07 Rx2 | | | Mariah | 10:12 Rx2 | Knee raises | | Greg U | 10:20 Rx2 | | | Alicia | 10:24 Rx2 | | | Cooper T | 10:28 Rx2 | 20# | | Lindsey C | 10:37 Rx2 | | | Alaina | 10:52 Rx2 | | | Madelyne | 10:53 Rx2 | | | Eddie | 11:29 Rx2 | | | Mindy | 12:09 Rx2 | 9-6-3 toes to bar | | Taylor B | 13:03 Rx2 | | | Cayla | 13:45 Rx2 | | | Ron | 4:48 Rx3 | | | Debra | 5:05 Rx3 | | | Gabriela | 5:40 Rx3 | | | Melinda | 6:36 Rx3 | | | Susan | 6:57 Rx3 | 6# | | Aniki | 7:17 Rx3 | | | Cecy | 7:20 Rx3 | Mod wod | | Pam | 7:27 Rx3 | | | Denisha | 7:48 Rx3 | | | Jeanne | 8:03 Rx3 | | | Jen | 8:20 Rx3 | Rx2 reps and weight | | Chrissy | 8:24 Rx3 | Sit-ups, 8# | | Alex D | 8:36 Rx3 | Rx2 reps and weight | | Candi | 10:23 Rx3 | | | Laura B | 10:29 Rx3 | | | Julie | 10:49 Rx3 | Started at 18 | | Emily Bo | 7:45 | scaled |
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251020 AT-HOME WOD (Time) At-home option: 21-18-15-12-9-6-3 reps for time: V-ups Double-dumbbell thrusters (20/35 lb)
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251020 OPTIONAL ACCESSORY (Weight) EMOM 10: 3 touch-and-go power cleans Notes -Use this session to work on barbell cycling. -Increase loading across the 10 sets of 3 unbroken reps. -Do not increase the load if the repetitions are sloppy. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
| Thomas B | 135 Rx | 3x75, 3x105, 4x135 |
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251020 OPTIONAL SKILL (Check In) 3 sets: 10 skin-the-cats (on rings) :30 side plank hold, right 10 strict ring dips :30 side plank hold, left – Rest 2:00-3:00 between sets. Notes -Watch the [skin-the-cat progression](https://youtu.be/Gc0CNL5eOlE?si=zE3dUcG7X8DsjZfv) if you are unfamiliar with the movement. -Scale the ring dips by placing one or two feet on the ground to assist the movement.
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