WOD Blog
 | Thu, Sep 25 2025 |  |
| Thursday 25 September 2025 | Warm up Sept 25 2025 |
Thursday 25 September 2025 (Time, Rx2, Rx3) 3 rounds of: TC 15 A1. Front Squat (3.3.X.2) 3x4 @ 45% A2. Pause Walking Lunge 3x12 (BW) (Pause at bottom of lunge with knee off the floor) -Rest 1:00- B1. DB Floor Seated Z Press 3x10 B2. Good Mornings 3x12 (bare bar) Then: For time: 21-15-9 TC 10 Cal Row Thrusters 65/95 | 45/75 | Alt Wt
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| 1st | 7:29 Rx | Samantha Bu Thu, Sep 25, 2025 | | 2nd | 7:59 Rx | Sarah B Thu, Sep 25, 2025 | | 3rd | 10:00 Rx | Courtney Sp Thu, Sep 25, 2025 | | 1st | 4:42 Rx | Matthew Wo Thu, Sep 25, 2025 | | 2nd | 5:26 Rx | John B Thu, Sep 25, 2025 | | 3rd | 5:49 Rx | Luke Sy Thu, Sep 25, 2025 |
| Saba | 8:47 Rx2 | | | Whitney | 8:04 Rx2 | | | Nelson S | 9:00 Rx | | | Scott P | 7:54 Rx | | | Lauren B | 8:41 Rx2 | | | James †| 8:24 Rx2 | | | Jesus | 6:44 Rx | | | Shashank K | 9:12 Rx3 | | | Nilsson | 8:51 Rx | | | Evion | 8:21 Rx2 | | | Noah Ma | 6:29 Rx | | | Anthony | 9:39 Rx | | | Samantha Bu | 7:29 Rx | | | Bill | :) | scaled | | Rees | 7:24 Rx2 | | | Luke Sy | 5:49 Rx | | | Charity | 9:05 Rx3 | | | Kenia | 7:47 Rx2 | | | Noemi | 9:28 Rx3 | | | Amber G | 5:40 Rx | | | Vinod | 8:41 Rx2 | | | Tim G | 7:17 Rx2 | | | Sarah B | 7:59 Rx | | | Courtney Sp | 10:00 Rx | Finished! 💪🼠| | Matthew Wo | 4:42 Rx | | | John B | 5:26 Rx | |
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Warm up Sept 25 2025 (Time) Row 1 min 8 twisted cross 6 cat cow 8 mountain climbers 10 walking lunges 10 leg swings in every direction 8 PVC pass throughs 8 PVC Goodmornings 8/8 warrior squats 10 Banded strict press Pigeon stretch 10 90/90 hip rotations :45 sec thread the needle 5 clean DL 3 high pulls 3 muscle clean 3 front squats 3 strict press 3 thrusters Build bar to 45% FS max Strength TC15 Reset bar and build to thruster weight Primer 5 cal row 5 thrusters WOD TC10
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