DAILY WOD
 | Wed, Dec 10 2025 |  |
| 251210 METCON | 251210 AT HOME WOD | 251210 OPTIONAL ACCESSORY I | 251210 OPTIONAL ACCESSORY II | 251210 POST WOD ACCESSORY |
251210 METCON
(Reps, Rx2, Rx3)
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal ski
Min 5 | rest
– Accumulate :30 in the holds.
Rx2/Masters 55+:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal ski
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Rx3: Min 1 | :30 plank hold from the knees
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups from the knees
Min 4 | max-cal ski
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Intended Stimulus
-Holds in 1-2 sets each.
-Max reps in 1-3 sets for handstand push-ups.
-Max effort on the ski.
-Skill practice day; quality-movement focus.
-Practice kipping motion for the handstand push-up
| 1st | 89 Rx | Emily S Wed, Dec 10, 2025 | | 2nd | 85 Rx2 | Deanna Wed, Dec 10, 2025 | | 3rd | 128 Rx3 | Christine Wed, Dec 10, 2025 | | 1st | 122 Rx | Thomas B Wed, Dec 10, 2025
Mike Wed, Dec 10, 2025 | | 2nd | 108 Rx | Kim Wed, Dec 10, 2025 | | 3rd | 103 Rx | Gavin Wed, Dec 10, 2025 |
| Mike | 122 Rx | | | Thomas B | 122 Rx | No abmat | | Kim | 108 Rx | | | Gavin | 103 Rx | | | Emily S | 89 Rx | no abmat | | Justin U | 67 Rx | No abmat | | Deanna | 85 Rx2 | | | Chad | 77 Rx2 | | | Christine | 128 Rx3 | Rx w/2ab mats for hspu, row | | Cecy | 120 Rx3 | Wall facing handstand hold, chin over bar hold, pike, row | | Caroline | 118 Rx3 | | | Scott P | 113 Rx3 | | | Dale | 109 Rx3 | Masters// handstand hold, pike PU, | | Eric H | 105 Rx3 | | | Alicia | 102 Rx3 | | | Aniki | 96 Rx3 | | | Trey W | 96 Rx3 | | | Tori | 95 Rx3 | | | Mark | 94 Rx3 | | | Greg U | 94 Rx3 | | | Ron | 94 Rx3 | | | John W | 94 Rx3 | | | Debra | 93 Rx3 | | | Jenny | 88 Rx3 | | | Alice | 86 Rx3 | | | Jake D | 85 Rx3 | | | Denisha | 83 Rx3 | | | Megan M | 82 Rx3 | | | Taylor B | 82 Rx3 | | | Jessica L | 80 Rx3 | | | Jessica T | 80 Rx3 | | | Susan | 78 Rx3 | | | Pam | 76 Rx3 | | | Erika R | 74 Rx3 | | | Kristen | 73 Rx3 | | | Lindsey C | 72 Rx3 | | | Julie | 71 Rx3 | | | Diane | 70 Rx3 | | | Katie E | ✔️ | alt wod | | Evan B | ✅ Rx3 | |
|
251210 AT HOME WOD
(Reps)
At-home option:
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 dumbbell front-rack hold (35/50 lb)
Min 3 | :30 max handstand push-ups
Min 4 | Max up-downs
Min 5 | Rest
– Accumulate :30 in the holds.
– Use two dumbbells.
|
251210 OPTIONAL ACCESSORY I
(Weight)
4 sets:
On a 3:00 clock:
400-meter run
10 overhead squats
– Rest 2:00 between sets.
Notes
-Complete the 400-meter run as quickly as possible to give yourself enough time to complete the overhead squats.
-Perform the overhead squats from the floor. This will self-scale the loading.
-Increase the loading across as many rounds as possible.
| Thomas B | 75 Rx | | | Dale | 0 Rx | Run 400 only; 2:01;2:15;2:23;2:05 |
|
251210 OPTIONAL ACCESSORY II
(Check In)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
Notes
-Focus on extending the knees to initiate the sit-up. Scale the range of motion as needed.
-Perform side planks from the elbow. Bend the knees to scale as needed.
-Scale the range of motion of the GHD sit-ups as needed or perform sit-ups.
|
251210 POST WOD ACCESSORY
(Check In)
Post-workout accessory
3 sets:
:30 Russian twists (14/20 lb)
:30 rest
:30 hollow rocks
:30 rest
– Use a medicine ball for the Russian twists.
| Eric H | Yes | | | Mike | Yes | | | Mark | Yes | | | Thomas B | Yes | |
|
