Daily WOD
 | Tue, Oct 21 2025 |  |
| 251021 METCON | 251021 POST WOD SKILL | 251021 OPTIONAL STRENGTH I | 251021 OPTIONAL STRENGTH III |
251021 METCON
(Time, Sc, Fnd)
5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.
Rx2: 5 rounds for time:
400-m run
10 pike walk with feet on a box, moving right
10 pike walk with feet on a box, moving left
Rx3: 5 rounds for time:
200-m run
Bear crawl (50 ft)
– Bear crawl 25 ft out and 25 ft back.
Masters 55+ option:
5 rounds for time:
400-meter run
2 wall walks
Intended Stimulus
-10:00-15:00; faster for advanced athletes.
-Higher-skill gymnastics performed with an elevated heart rate.
-Run efforts in 2:00 or less.
-Handstand walk in 1:00 or less.
| 1st | 18:23 Rx | Julia F Tue, Oct 21, 2025 | | 2nd | 14:10 Sc | Kelly P Tue, Oct 21, 2025 | | 3rd | 15:41 Sc | Kelly S Tue, Oct 21, 2025 | | 1st | 12:15 Rx | Willy Tue, Oct 21, 2025 | | 2nd | 13:40 Rx | Jeremy Tue, Oct 21, 2025 | | 3rd | 14:37 Rx | Andrew Tue, Oct 21, 2025 |
| Willy | 12:15 Rx | | | Jeremy | 13:40 Rx | | | Andrew | 14:37 Rx | Masters | | Thomas B | 16:33 Rx | | | Julia F | 18:23 Rx | | | Cooper T | 19:04 Rx | | | John R | 19:30 Rx | | | Mike | 21:49 Rx | | | Thomas C | 29:32 Rx | | | Chad | 13:50 Sc | | | Kelly P | 14:10 Sc | | | Jason B | 14:15 Sc | | | Jake D | 14:20 Sc | | | Eli | 14:49 Sc | | | Aaron C | 15:31 Sc | | | Kelly S | 15:41 Sc | | | Deanna | 17:00 Sc | | | Tom | 17:08 Sc | 25ft handstand walks | | Megan M | 17:48 Sc | 25ft handstand walk | | Alicia | 18:42 Sc | | | Candi | 13:14 Fnd | | | Harley | 13:26 Fnd | 300m run | | Lauren Wa | 14:04 Fnd | Pike walks on box | | Kori | 14:08 Fnd | Bear crawl weighted pull through 35# | | Jenny | 17:10 Fnd | 400m row 15# db bench press | | Kristie | 19:44 Fnd | 400m | | Justin U | 14:05 | 400 Run 4 Wall Walks | | Steven W | 😀 | scaled | | Jessica T | 😀 | scaled |
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251021 POST WOD SKILL
(Check In)
Post-workout accessory
3 sets:
20 GHD sit-ups
:30 GHD Superman hold
| Kori | Yes | Yes | | Justin U | Yes | Yes | | Lauren Wa | Yes | | | Cooper T | Yes | | | Julia F | Yes | | | Jessica T | Yes | | | Jenny | Yes | | | Aaron C | Yes | | | Kristie | Yes | | | Alicia | Yes | | | Megan M | Yes | | | Jake D | Yes | | | Kelly P | Yes | | | Tom | Yes | | | Kelly S | Yes | | | Eli | Yes | | | Deanna | Yes | | | Willy | Yes | | | Thomas B | Yes | | | Harley | Yes | | | John R | Yes | |
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251021 OPTIONAL STRENGTH I
(Weight)
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Notes
-Welcome to week three of the next 2025 Strength 1 lifting cycle. We’ll continue working on 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.
-Use a recent max or heavy single for your percentages.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
-If you want to participate in this week’s push jerk complex heavy day, consider choosing to do that instead of Strength I this week.
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251021 OPTIONAL STRENGTH III
(Weight)
3 sets:
20 double-kettlebell walking lunges
Notes
-Find a kettlebell load that allows you to go unbroken. Focus on keeping the kettlebells in the rack position throughout the entire set.
-Avoid resting the kettlebells on your shoulders. The kettlebell rack position will challenge strength, mobility, and mental fortitude.
| Kori | 35 Rx | Goblet | | Jake D | 25 Rx | | | Megan M | 15 Rx | Two dumbells | | Thomas B | 35 | Farmers carry lunges |
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