Daily WOD
 | Sat, Nov 22 2025 |  |
| 251122 TEAM WOD | 251122 POST-WOD | 251122 OPTIONAL STRENGTH |
251122 TEAM WOD
(Time, Int, Sc)
Complete as a team of 4-6:
Accumulate 42.16 km (26.2 miles) on Echo Bike while also completing...
3 Rounds of:
25 toes to bar
25 air squats
25 cal row
55 burpees
40 pull-ups
*1 partner on the Echo Bike at all times accumulating distance
** All other partners are working on the other movements - 1 person per movement at any given time.
*** Cannot move on to the next round until the previous round is complete!
Rx2: toes to target; jumping pull-ups
Rx3: knee raises; up-downs; ring rows
| Jason B | Too long | scaled | | Lindsey C | Way too long | scaled | | Taylor B | Why did we do this? | scaled | | Matt Bo | Eternity. | scaled | | Megan M | LONG. | scaled | | Jake D | Thanks for all the donations. | scaled | | Kelly S | Very long time. | scaled | | Alicia | Did we count right? | scaled | | Allan | Never showing up on Saturday again. | scaled |
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251122 POST-WOD
(Check In)
Post-workout
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
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251122 OPTIONAL STRENGTH
(Weight)
Snatch
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 snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
-Use a recent max or heavy single for the percentages.
-If a set calls for more than a single rep, it is meant to be completed as unbroken touch-and-go reps.
-Rest as needed between percentages and waves.
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