WOD Blog
 | Tue, Sep 23 2025 |  |
| Tuesday 23 September 2025 | Warm up Tuesday SEPT 23 2025 |
Tuesday 23 September 2025 (Time, Rx2, Rx3) Strength: 6 Sets 2 TNG Power Cleans - every :90 Start @ 60% increase 5% each set 5 Rounds - 3mins to Complete: -rest balance of time- 10 GHD | 7 GHD | SL Sit Ups 30 Unbroken DU | DU | 45 Singles 5 Power Clean 125/185 | 105/155 | Alt Wt. *score is slowest round
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| 1st | 1:13 Rx | Samantha Bu Tue, Sep 23, 2025 | | 2nd | 1:14 Rx2 | Emily M Tue, Sep 23, 2025 | | 3rd | 1:24 Rx2 | Léa Tue, Sep 23, 2025 | | 1st | 1:34 Rx | Matt A Tue, Sep 23, 2025 | | 2nd | 1:25 Rx2 | Scott P Tue, Sep 23, 2025 | | 3rd | 1:26 Rx2 | Matthew Wo Tue, Sep 23, 2025 |
| Jacob Br | 2:17 Rx2 | Contact malfunction; 185# | | Saba | 2:05 Rx3 | GHD | DU | #85 | | DeVonna | 1:20 Rx3 | | | Phillip A | 1:30 Rx3 | | | Nelson S | 1:59 Rx3 | | | Mauricio | 1:14 Rx3 | | | Scott P | 1:25 Rx2 | 10GHD | SU | #165 | | Viswanath | 1:53 Rx2 | | | James | 1:35 | MOD | | Ryan S | 2:13 Rx3 | | | Matt A | 1:34 Rx | | | Erin B | 1:15 Rx3 | 55# | | Gabrielle | 1:28 Rx3 | 85# | | Léa | 1:24 Rx2 | Unbroken DU | | Shashank K | 1:44 Rx3 | 115# | | Bill | 💪🏼 | scaled | | Leslie S | 1:27 Rx3 | 75# | | Lisa K | 1:54 Rx3 | 75# | | Alex H | 🤠 Rx3 | | | Rees | 1:04 Rx3 | PC: 125 | | Samantha Bu | 1:13 Rx | PC: 140 | | Courtney Sp | 1:25 Rx3 | PC: 95 | | Vinod | 1:28 Rx3 | 145 | | Elijah | 1:45 Rx3 | RX +SU/ PC: 205 | | Rhonda D | 1:55 Rx3 | PC: 85 | | Gabriel | 1:26 Rx | PC: 200 | | Josalin | 1:50 Rx3 | PC: 80 | | Charity | 1:55 Rx3 | PC:55 | | Avinash k | 1:40 Rx3 | PC:155 | | Sarah B | 1:28 Rx2 | PC: 125 | | Matthew Wo | 1:26 Rx2 | PC: 245 | | Noemi | 1:19 Rx3 | PC: 85 | | Kenia | 1:12 Rx3 | PC:95 | | Emily M | 1:14 Rx2 | PC:125 | | Whitney | 1:20 Rx3 | | | Shashank g | 1:19 Rx3 | | | Aaron | 1:25 Rx3 | 15 DU | | Johana | 1:20 Rx3 | | | Jason J | 1:16 Rx3 | Ghd | | Joe W | 1:42 Rx3 | |
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Warm up Tuesday SEPT 23 2025 (Time) Foam Roll During whiteboard 200 m run 3 per side World’s Greatest Stretch 6 Samson Lunge + Pass Through 20 single unders 6 cat cows 10 Glute bridges 10 straight leg sit ups 20 single unders or 10 DU Calf stretches Banded hamstring Stretch Front rack stretch with PVC 10 90/90 hip rotations Barbell prep 3 deadlift 3 triple extension w/ shoulder shrug 3 high pull 3 hang muscle clean 3 Front Squat 3 Power Clean Build bar to 60% Strength TC10 Set up GHD Test GHD 3-5 reps. DU prep: 10-20 reps of SU and DU WOD
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