WOD Blog
 | Mon, Sep 29 2025 |  |
| Monday 29 September 2025 | Warm Up Monday 29 September |
Monday 29 September 2025 (Reps, Rx2, Rx3) 5 EMOM: 1 or 2 rope climbs rest 5 min 5 Min Tabata: Pull- ups / Assisted / V ring rows Weighted Sit ups 25/35 | 15/25 | no wt rest 5 min 5 min Tabata: Push-press 85/135 | 65/115 | 45/ 95 V-ups | Alt V-ups Score total reps of tabatas
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| 1st | 220 Rx | Nichole Mon, Sep 29, 2025 | | 2nd | 120 Rx | Chelsea B Mon, Sep 29, 2025 | | 3rd | 207 Rx2 | Kelley M Mon, Sep 29, 2025 | | 1st | 197 Rx | Noah Ma Mon, Sep 29, 2025 | | 2nd | 186 Rx | Justin B Mon, Sep 29, 2025 | | 3rd | 184 Rx | John B Mon, Sep 29, 2025 |
| Jacob Br | 180 Rx | | | Saba | 154 Rx3 | | | DeVonna | 149 Rx3 | | | Scott P | 148 Rx | | | James †| 144 Rx3 | | | Ryan S | 143 Rx2 | | | Nichole | 220 Rx | | | apurva s | 162 Rx3 | | | Erin B | 154 Rx3 | | | Chanikya | 162 | mod: bench pr, Happy 100th class! | | Kelley M | 207 Rx2 | | | Rhonda D | 168 Rx3 | RC PR! 3/4ths RC! | | Chelsea B | 120 Rx | | | Ben Bag | 110 Rx3 | PU | 35 | 95 | VU | | Aaron | 114 Rx | | | Mason L | 155 Rx | Happy 50th class! | | Rees | 113 Rx3 | | | Brian H | 164 Rx3 | | | Justin B | 186 Rx | | | Kenia | 158 Rx3 | | | Noemi | 164 Rx3 | | | Nelson S | 150 Rx | | | Lauren B | 142 Rx2 | | | Luke Sy | 177 Rx | | | John B | 184 Rx | | | Lisa K | 159 Rx3 | Few pull ups. 65 push pr | | Cole D | 141 Rx2 | | | Noah Ma | 197 Rx | | | Shashank K | 155 Rx3 | | | Christian L | 170 Rx | | | Johana | 84 Rx3 | 55, vrr, alt vups, 10lbs | | Whitney | 136 Rx2 | 25lb sit up | | Sam ra | 135 Rx3 | | | Steven L | 154 Rx | |
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Warm Up Monday 29 September (Time) 100 m run 10 pvc pass throughs 10 twisted cross 10 spider mans 10 scap pull ups 10 alt deadbugs Foam Roll T-Spine Twists Banded Shoulder Flow 2 rounds: 10 Kip swings or ring rows > 5 Pull ups or Vring rows 10 abmat sit ups > 10 alt VUps 8 strict press > 8 push press 3-4 mins to: Build bar for Push press 6-8 reps weighted sit up 6-8 reps vups Rope Climb Progressions: 5 knee raises 3 j-hooks 1/2 climb
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