WOD Blog
 | Fri, Sep 26 2025 |  |
 | Happy Birthday: Gloria |
| Friday 26 September 2025 | Warm Up Friday 26 September 2025 |
Friday 26 September 2025 (Reps, Rx2, Rx3) Partner WOD 20 AMRAP P1: 3 Burpees | Rx3 Up Downs P1: 3 Kettlebell Swings 35/53 | 26/36 | Alt Run 100 (together) P2: 6 Burpees P2: 6 Kettlebell Swings Run 200 (together) P1: 9 Burpees P2: 9 Kettlebell Swings Run 300 (together) 12s (split as needed) Run 400 (together).. increase 100m each time and reps x3... for 20 min. If odd number a team of three and one acts as a shadow to one athlete.
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| 1st | 190 Rx | Samantha Bu Fri, Sep 26, 2025 | | 2nd | 148 Rx | Evion Fri, Sep 26, 2025 | | 3rd | 145 Rx | DeVonna Fri, Sep 26, 2025 Whitney Fri, Sep 26, 2025 | | 1st | 190 Rx | Luke Sy Fri, Sep 26, 2025 | | 2nd | 172 Rx | Ryan S Fri, Sep 26, 2025 Scott P Fri, Sep 26, 2025 | | 3rd | 145 Rx | Aaron Fri, Sep 26, 2025 |
| Whitney | 145 Rx | | | DeVonna | 145 Rx | Bike | | Phillip A | 145 Rx | | | Scott P | 172 Rx | | | Ryan S | 172 Rx | | | Samantha Bu | 190 Rx | Bike | | Luke Sy | 190 Rx | | | Erin B | 149 Rx2 | | | Shashank K | 149 Rx3 | | | Bill | :) | scaled | | Viswanath | 73.5 Rx | 147 - solo - half rep score | | Aaron | 145 Rx | | | Jessica Bel | 148 Rx | | | Evion | 148 Rx | | | Gabriel | 203 Rx | | | Amber G | 203 Rx | | | Joe W | 145 Rx2 | |
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Warm Up Friday 26 September 2025 (Time) 200m easy jog Dynamic drills down/back 15m: High knees Butt kicks Frankenstein kicks (hamstring sweep) Side shuffle (each way) Twisted cross World Greatest Stretch Foam Roll Hamstring flossing Movement Prep 2 Rounds: 5 up-downs (fast, crisp) 5 Post Squats 8 KB deadlifts (light KB) 5 kettlebell swings (Russian height, light KB) 5 kettlebell swings (American) Short WOD Primer 3 burpees each 3 KB swings each 100m run together → Rest :30, then go again
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