DAILY WOD
 | Fri, Dec 12 2025 |  |
 | Happy Birthday: Caroline |
| 251212 POST WOD STRENGTH | 251212 OPTIONAL STRENGTH | 251212 OPTIONAL ACCESSORY | 251212 METCON | 251212 AT HOME WOD |
251212 POST WOD STRENGTH (Weight) Post-workout strength 3 sets: 15 DB bench presses
| 1st | 25 Rx | Christine Fri, Dec 12, 2025 | | 2nd | 20 Rx | Kori Fri, Dec 12, 2025 | | 3rd | 25/30 | Carlie Fri, Dec 12, 2025 | | 1st | 50 Rx | Thomas B Fri, Dec 12, 2025 | | 2nd | 30 Rx | Dale Fri, Dec 12, 2025 |
| Thomas B | 50 Rx | 35/40/50 | | Dale | 30 Rx | | | Christine | 25 Rx | | | Kori | 20 Rx | | | Carlie | 25/30 | DB Push Press |
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251212 OPTIONAL STRENGTH (Weight) Front squat 2-2-2-2-2+ Notes -Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front squat. -Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure. -Rest as needed between sets.
| Thomas B | 215x3 Rx | 195,205,215,215,215x3 | | Emily S | 145 Rx | last set for 4 | | Dale | 115 x 5 Rx | Full range work |
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251212 OPTIONAL ACCESSORY (Weight) 4 sets for load: 1:00 kettlebell front-rack hold 15 sumo stance good mornings Notes -In Accessory – I, use the heaviest pair of kettlebells possible to perform the entire minute-hold unbroken. This should be challenging, but manageable. -On the sumo stance good mornings, use an empty barbell on the first set. Then, add weight as long as the reps stay unbroken and snappy.
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251212 METCON (Time, Rx2, Rx3) 9 rounds for time: 2 ring muscle-ups 15 wall-ball shots (14/20 lb) (9/10 ft) Rx2: 1 ring muscle-up or 3 low-ring transitions 15 wall-ball shots (10/14 lb) (9/10 ft) Rx3: 3 ring rows + 3 foot-assisted ring dips 10 wall-ball shots (6/10 lb) (9/9 ft) Masters 55+ option: 9 rounds for time: 1 ring muscle-up or 2 chest-to-bar pull-ups 15 wall-ball shots (10/14 lb) (9/10 ft) Intended Stimulus -8:00-12:00. -Ring muscle-ups less than :30. -Wall-ball shots in 1-2 sets.
| 1st | 11:08 Rx2 | Megan M Fri, Dec 12, 2025 | | 2nd | 11:32 Rx2 | Alicia Fri, Dec 12, 2025 | | 3rd | 11:34 Rx2 | Emily S Fri, Dec 12, 2025 | | 1st | 8:18 Rx | Kim Fri, Dec 12, 2025 | | 2nd | 9:39 Rx | Dale Fri, Dec 12, 2025 | | 3rd | 9:18 Rx2 | Jeremy Fri, Dec 12, 2025 |
| Kim | 8:18 Rx | Masters | | Dale | 9:39 Rx | Masters | | Jeremy | 9:18 Rx2 | 3 BMU / 20# WB | | Adam | 11:00 Rx2 | | | Megan M | 11:08 Rx2 | | | Alicia | 11:32 Rx2 | | | Emily S | 11:34 Rx2 | ring transitions; 14# ball | | Evan B | 11:38 Rx2 | | | Jake D | 12:00 Rx2 | | | Tom | 12:38 Rx2 | 20#, jumping mu | | Thomas B | 12:40 Rx2 | Rx 4 rds, 20# | | Kori | 13:44 Rx2 | 14# wb | | Taylor B | 14:07 Rx2 | | | Eric H | 15:23 Rx2 | 20# | | Eddie | 10:11 Rx3 | Masters, C2B, 10# | | Aniki | 11:39 Rx3 | | | Diane | 11:55 Rx3 | | | Melissa J | 12:00 Rx3 | 7 rds | | Susan | 13:42 Rx3 | | | Julie | 13:49 Rx3 | | | David | 15:00 Rx3 | Low ring transitions, 14# | | Evan F | 16:00 Rx3 | Low ring transitions | | Elizabeth | 7:30 | WB thruster | | Mari | 8:49 | scaled | | Carlie | 10:49 | 2#25 Devil Press & 10 #14 WB | | Christine | 10:49 | Rx2 reps and weight, transitions | | Jen | 12:02 | scaled | | Pam | 12:41 | 6# | | Chad | 12:50 | BMU/ring transitions | | Chrissy | 12:53 | 8# | | Alice | 14:28 | scaled | | Dana F | ✅ | Mod Wod at home |
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251212 AT HOME WOD (Time) At-home option: 9 rounds for time: 2 dumbbell devils presses (20/35 lb) 10 dumbbell thrusters – Use two dumbbells.
| 1st | 11:14 | Deanna Fri, Dec 12, 2025 | | 2nd | 13:44 | Kori Fri, Dec 12, 2025 | | 3rd | 14:51 | Mindy Fri, Dec 12, 2025 | | 1st | 9:18 | Jeremy Fri, Dec 12, 2025 | | 2nd | 11:38 | Evan B Fri, Dec 12, 2025 | | 3rd | 13:08 | Cooper T Fri, Dec 12, 2025 |
| Jeremy | 9:18 | 3 BMU | | Deanna | 11:14 | scaled | | Evan B | 11:38 | 14#, 1 BMU | | Cooper T | 13:08 | scaled | | Andrew | 13:18 | 20# | | Kori | 13:44 | #14 | | Ron | 14:03 | 14# | | Mindy | 14:51 | 1 BMU | | Candi | 14:56 | scaled |
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