WOD Blog
 | Tue, Sep 30 2025 |  |
| Tuesday 30 September 2025 | Warm Up Tuesday 30 September 2025 |
Tuesday 30 September 2025 (Rounds, Rx2, Rx3) Strength: Front Squat (rest 2:00 bw sets) 2 x 7 @ 70% 2 x 4 @ 75% Then 15 AMRAP 10 Deadlifts 125/185 | 105/165 | 85/ 135 15 Box Jumps 20/24 | 16/20 | Alt Ht 15/20 Pushups | low band PU | elev pu
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| 1st | 7+18 Rx | Kelley M Tue, Sep 30, 2025 | | 2nd | 6+14 Rx | Nichole Tue, Sep 30, 2025 | | 3rd | 6+4 Rx | Samantha Bu Tue, Sep 30, 2025 | | 1st | 8+13 Rx | James z Tue, Sep 30, 2025 | | 2nd | 7+21 Rx | John B Tue, Sep 30, 2025 | | 3rd | 7+9 Rx | Justin B Tue, Sep 30, 2025 |
| Jacob Br | 5 Rx | | | Saba | 4+17 Rx2 | | | Nelson S | 4+18 Rx2 | | | Caleb | 6+15 Rx | | | Luke Sy | 5+31 Rx | | | Lauren B | 4+23 Rx3 | | | Scott P | 5 Rx | | | Ryan S | 3+20 Rx | | | Erin B | 5+13 Rx3 | 75 | HBPU | Step Ups | | Elijah | 5 Rx | | | Gabrielle | 4+30 Rx3 | 105 | HBPU | 3 plate jumps | | Nichole | 6+14 Rx | | | Samantha Bu | 6+4 Rx | | | Bill | 2 | scaled | | Kelley M | 7+18 Rx | | | Viswanath | 5+7 Rx2 | Push ups | | Evion | 5 Rx2 | | | Léa | 4+20 | 7 Russian Dips for PU | | Chelsea B | 4+12 Rx2 | 125 | 20in | HBPU | | Aaron | 3+30 Rx | | | Ben Bag | 3+20 Rx2 | Push Ups | | Dakota | 4+30 Rx2 | | | Lahari | 4 Rx3 | 55/45 | 16in | EPU | | Kenia | 5+25 Rx2 | | | Charity | 4+10 Rx3 | | | Justin B | 7+9 Rx | | | James z | 8+13 Rx | | | Shashank K | 5 Rx3 | | | John B | 7+21 Rx | | | Noemi | 6+25 Rx3 | | | Lisa K | 5+9 Rx2 | Push ups | | Vinod | 5+30 Rx3 | Step ups on 24” | | Chanikya | 5 | MOD | | Joe W | 4 Rx3 | | | Whitney | 6+25 Rx2 | | | Shashank g | 5+13 Rx3 | | | Jesus | 7 Rx | | | Jason J | 3+ 10 Rx3 | | | Cole D | 4+28 Rx | | | Johana | 5 Rx3 | | | Elaine J | 3+11 Rx3 | |
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Warm Up Tuesday 30 September 2025 (Time) 200m Run Dynamic Mobility: Leg swings (front/side) x10 each leg Bootstrappers x6 Push up to down dog x6 90/90 hip rotations x6 200m Run Banded hamstring flow Movement Prep 2 Rounds 8 Air Squats → 8 Empty Bar Front Squats 6 Good Mornings > 8 empty bar deadlifts 8 Box Step-Ups → Box Jumps 6 hand release Push-ups > 6 push ups Specific Prep (3–4 min) Front Squat build-up sets: 6 tempo reps empty bar 4 reps @ ~40–50% 2 reps @ ~60% → then into working sets Primer: 4 deadlift 5 box jumps 4 push ups
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