WOD Blog
 | Tue, Nov 4 2025 |  |
| Tuesday 4 November 2025 | Warm Up Tuesday 4 November 2025 |
Tuesday 4 November 2025 (Rounds, Rx2, Rx3) Front Squats 5x3 @ 87% rest 2:00 Then 12 AMRAP 10 Front Rack Forward Lunges 65/95 | 45/75 | 15/45 12 GHD | 8 GHD | 12 SL Sit Ups 200m Run
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| 1st | 5+17 Rx | Nichole Tue, Nov 4, 2025 | | 2nd | 4+22 Rx | Emily M Tue, Nov 4, 2025 Samantha Bu Tue, Nov 4, 2025 | | 3rd | 4+13 Rx | Sarah B Tue, Nov 4, 2025 | | 1st | 5+22 Rx | Christian L Tue, Nov 4, 2025 | | 2nd | 5+20 Rx | Matt A Tue, Nov 4, 2025 | | 3rd | 5+17 Rx | Matthew Wo Tue, Nov 4, 2025 |
| Jacob Br | 5+7 Rx | | | Saba | 4+10 Rx2 | | | Nelson S | 4 Rx | | | Luke Sy | 4+22 Rx | | | Scott P | 4+6 Rx | | | Mauricio | 4+15 Rx3 | | | Matt A | 5+20 Rx | | | Abhishek | 4 Rx3 | | | Erin B | 4+7 Rx3 | | | apurva s | 4+18 Rx3 | | | Lindsay R | 4+19 Rx2 | | | Shashank K | 4+22 Rx3 | | | Kelley M | 5 Rx3 | 65# | v-ups | | Gabrielle | 4 Rx3 | | | Viswanath | 4+5 Rx2 | | | Bill | 4 | scaled | | Samantha Bu | 4+22 Rx | | | Elijah | 4+22 Rx | | | Chelsea B | 4+2 Rx | | | Ben Bag | 3+23 Rx2 | | | Evion | 4+10 | 45/Dead bugs | | Shelli G | 4+20 Rx2 | | | Nichole | 5+17 Rx | | | Dakota | 4 | Dead bugs | | Joanne | :) Rx3 | | | Lauren B | 4+10 Rx2 | | | Noemi | 4+10 Rx3 | | | Kenia | 4+10 Rx2 | | | Rees | 4+4 Rx2 | | | Charity | 4 Rx3 | | | Cole D | 5+8 Rx | | | Avinash k | 4+20 Rx2 | | | Justin B | 6+2 Rx2 | | | Emily M | 4+22 Rx | | | Lisa K | 4+18 Rx2 | | | Sarah B | 4+13 Rx | | | Noah Ma | 3+18 Rx | | | Matthew Wo | 5+17 Rx | | | Jesus | 5+10 Rx | | | Cody P | 3 Rx3 | | | Whitney | 4 Rx2 | 55# | | Rhonda D | 4+25 Rx3 | | | Aaron | 5 Rx2 | | | Jesca | 4+7 Rx2 | | | Steven L | 4+8 Rx | | | Angel | 3+8 Rx | | | Johana | 4+22 Rx3 | | | Mason L | 5 Rx3 | 95, sl sit up | | Christian L | 5+22 Rx | |
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Warm Up Tuesday 4 November 2025 (Time) General Prep 2 Rounds: 100m Jog 10 Air Squats 10 Walking Lunges with twist 10 Sit-Ups 10 Push Up to DD Mobility & Activation :30 Bottom of Squat Hold w/ Elbows Driving Knees Out :30/side Couch Stretch :30/side Front Rack Stretch on Rig 10 Glute Bridges 5/5 90/90 10 Empty Bar Front Squats With an empty barbell: 1 Round of 5 Front Squats 6 Front Rack Lunges (alt legs) Then, build to working weight for front squats in 3–4 progressive sets (e.g. 40%, 60%, 75%, 85%) Prep for AMRAP 1 Round: 4 Front Rack Forward Lunges 6 GHDs or 6 Sit-Ups 100m Run
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