WOD Blog
 | Tue, Oct 7 2025 |  |
 | Happy Birthday: Lindsay R & Nelson S |
| Tuesday 7 October 2025 | Warm Up Tuesday 7 October 2025 |
Tuesday 7 October 2025 (Rounds, Rx2, Rx3) Strength: 3 Sets, not for time: A1.8 Bent over Barbell Row @ heavy Rest 1:00 B1.8/8 Single arm DB floor press (35/50 | Alt) Rest 1:00 AMRAP 12 2-4-6-8-10-etc. Bar Muscle Ups | C2B | Hardest PU Box Jump Overs 20/24 | 16/20 | Step Overs
| 0% |  | |  | 0% |
| 1st | 10+12 Rx | Kelley M Tue, Oct 7, 2025 | | 2nd | 8+9 Rx | Nichole Tue, Oct 7, 2025 | | 3rd | 14 Rx2 | Samantha Bu Tue, Oct 7, 2025 | | 1st | 12+9 Rx | Matthew Wo Tue, Oct 7, 2025 | | 2nd | 12+1 Rx | James z Tue, Oct 7, 2025 | | 3rd | 10+20 Rx | Justin B Tue, Oct 7, 2025 |
| Jacob Br | 6+3 Rx | | | Saba | 10+22 Rx3 | KPU | 20 in | | Luke Sy | 8+8 Rx | | | Lauren B | 12 Rx3 | KPU | 20in | | Samantha Bu | 14 Rx2 | | | James †| 12+22 Rx3 | | | Matt A | 10+11 Rx | | | Kelley M | 10+12 Rx | | | Scott P | 14+4 Rx2 | | | Erin B | 12+12 Rx3 | BPU | Step Overs | | Lindsay R | 16+28 | 🥳💜 | | Viswanath | 10+1 Rx | | | Vishnuvardhan | 14+16 Rx3 | Ring Rows | Step Overs | | Bill | 18 | 2-4-6-4-2 (Ring Rows | Step Ups) | | Chelsea B | 10+2 Rx3 | Banded Strict | | Shelli G | 10+14 Rx2 | Sternum to bar | | Dakota | 16 Rx3 | Ring Rows | Step Overs | | Nichole | 8+9 Rx | | | Heather A | 12+12 Rx3 | Ring Rows | Step Overs | | Anthony | 10 Rx2 | | | Rees | 14+4 Rx3 | PU | BJO | | Nelson S | 12+6 Rx3 | 🥳🤩PU | BJO | | Charity | 10+12 Rx3 | BPU | 4 Plate BJO | | Brian H | 10+17 Rx | | | Rhonda D | 14+20 Rx3 | VRR | Step Overs | | Gabrielle | 16+16 Rx3 | BPU | Step Overs | | James z | 12+1 Rx | | | Amber G | 10+2 Rx | | | Gabriel | 12 Rx | | | Shashank K | 12+7 Rx3 | BPU | Step Overs | | Justin B | 10+20 Rx | | | Lisa K | 12+14 Rx3 | Mostly PU 💥 & some JPU | BJO | | Matthew Wo | 12+9 Rx | | | Sarah B | 12+5 Rx2 | | | Joe W | 10 +22 Rx3 | | | Whitney | 14+11 Rx3 | | | Aaron | 10+12 Rx2 | 24 inch box | | Cole D | 10+11 Rx | | | Johana | 14 +11 Rx3 | | | Avinash k | 16 +3 Rx2 | |
|
Warm Up Tuesday 7 October 2025 (Time) General Warm-Up 200m Run 10 twisted cross 8 Spider-Man 10 PVC Pass-throughs 10 Air Squats :10 sec dead hang Smash lats, pecs & delt connectors with lacrosse ball T-Spine Twists or Wall Clocks Banded Shoulder Flow 3 Rounds (steady pace): 6 Barbell Bent Over Rows (building wt) 3/3 Single Arm Bench Press (building wt) 5 Ring Rows or Strict Pull Ups > Kips > Giants 5 Box Step up > Low Box Jumps > BJO A1. And B1. Work AMRAP Skill Prep: 2–3 sets of the workout complex at low reps: 1-2 BMU or WOD PU 2-4 Box Jump Overs, increasing speed each set
| 0% |  | |  | 0% |
|