WOD Blog
 | Sat, Oct 18 2025 |  |
 | Happy Birthday: Kenia & Navaneetha |
| Saturday 18 October 2025 | Warm Up 18 October 2025 |
Saturday 18 October 2025 (Time, Rx2, Rx3) Partner WOD. TC 32 Start with 100 Cal Bike Then: 4 rounds 20 GHD | 20 GHD to // | Staight Leg SU 20 Box step ups (35/50 | 25/35 | al wt) 20 Pwr Snatch (95/135 | 75/115 | 65/95) *partition how you like
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| Amber G | 23:15 Rx | | | Gabriel | 23:15 Rx | | | Kelley M | 23:24 Rx3 | V ups | | Aaron | 23:39 Rx2 | | | Christian L | 23:39 Rx2 | | | Lindsay R | 23:24 | DB C+J |
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Warm Up 18 October 2025 (Time) Foam Roll during whiteboard Find a partner!! :) 1 min. Bike 8 twisted Cross 6 Worlds Greatest Stretch 5 inch worms + push up 10 air squats 10 PVC pass throughs 8 PVC good mornings 5 legs swings, all directions 8 90-90 Hip Rotations :30 sec. Post Squat Hold :30 second Ankle Stretch 8 T Spine Opener 3-5 Box Step ups 3-5 Lt. Wt. Box step ups 3-5 WOD Wt. Box Step ups Fix your GHD! 2-3 reps to parallel 2-3 full GHD reps. Bar Warm Up 5 Shrugs 5 High Pulls 5 Hang Power Snatch 3-5 OHS 5 Power Snatch Build your bar to WOD weight (95/135 | 75/115 | 65/95) 3 Power Snatches at WOD wt.
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