WOD Blog
 | Wed, Nov 26 2025 |  |
| Wednesday 26 November 2025 | Warm up 26 Nov 2025 |
Wednesday 26 November 2025 (Reps, Rx2, Rx3) EMOM 30 (Every Minute on the Minute – rotate movements)** Minutes 1 –10 push press 65/95 | 55/75 | Alt Minutes 2 –10 burpees + 10 air squats | x3 up down Minutes 3 –10/12 calorie assault bike
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| 1st | 25 Rx | Dawn T Wed, Nov 26, 2025 | | 2nd | 22 Rx2 | Erin B Wed, Nov 26, 2025 Lisa K Wed, Nov 26, 2025 | | 3rd | 21 Rx2 | Shelli G Wed, Nov 26, 2025 | | 1st | 26 Rx | Scott P Wed, Nov 26, 2025 Luke Sy Wed, Nov 26, 2025 | | 2nd | 24 Rx | John B Wed, Nov 26, 2025 | | 3rd | 20 Rx | Tim G Wed, Nov 26, 2025 |
| Saba | 20 Rx2 | | | DeVonna | 19 Rx2 | | | Abhishek | 30 Rx2 | | | Lisa K | 22 Rx2 | | | Dawn T | 25 Rx | | | Vishnuvardhan | 18 Rx2 | | | Rhonda D | 20 Rx2 | | | Shashank K | 21 Rx2 | | | Erin B | 22 Rx2 | | | Johana | 20 Rx2 | | | Prathap | 22 Rx2 | | | Viswanath | 27 Rx2 | | | Kelley M | Open | scaled | | Vinod | 19 Rx2 | | | Leslie S | 21 Rx3 | | | Shelli G | 21 Rx2 | | | Aaron | 18 Rx | | | Alice | 27 Rx3 | | | Luke Sy | 26 Rx | | | Emily M | :) Rx | | | Tim G | 20 Rx | | | John B | 24 Rx | | | Elijah | 19 Rx | | | Joe W | 11 Rx2 | | | Scott P | 26 Rx | |
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Warm up 26 Nov 2025 (Time) 1:00 bike 8 twisted cross 8 mountain climbers 6 seal to down dog 10 air squats 10 Samson lunge pass through 10 PVC strict press 1:00 bike Banded shoulder stretches Pigeon stretch Captain Morgan Stretch :30 sec post squat 5 barbell strict press 5 barbell push press Build bar to WOD weight 4 up downs 4 burpees 4 air squats Primer 3 push press 3 burpee + 3 air squats 6 cal bike WOD
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