WOD Blog
 | Wed, Oct 1 2025 |  |
 | Happy Birthday: Nichole & Steve Jo & Harrison W |
| CARDIOCON 10-01-25 | WARM UP 10-01-25 | WEIGHTLIFTING 10-01-25 | METCON 10-01-25 |
CARDIOCON 10-01-25
(Time, Rx2, Rx3)
WARM UP
Jog-100 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
Run-100 m
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Air Squat-20 reps
1 Inchworm + 2 Push Ups-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
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Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
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Dead Hang-20 secs
Scap Pull-5 reps
Strict OR Jump to Strict Pull Up-3 reps
Arch Hollow-5 controlled reps
CARDIO
5 Rounds For Time:
Run-150 m
Pull Up-10 reps
Push Up-20 reps
Air Squat-30 reps
Run-150 m
REST 1 minute between rounds
Goal: Sub 26 (including rest), CAP 32 minutes
Rx: As written
Rx2: Sub Ring Rows, incline Push Up
Rx3: Same as Rx2
MODWOD 1: Sub 100 m Run, Sub Ring Rows, Incline Push Up
MODWOD 2: Sub 100 m Run OR 200 m Bike Erg, Sub Ring Rows, Incline Push Up, 4 Rounds
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WARM UP 10-01-25
(Check In)
30 ON/10 OFF x 2 sets:
Air Squat
Clean Grip Deadlift
Bent Over Row
Bradford Press
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Standing YTW-10 reps each
Side Plank off Hand-20 secs per side
Reverse Plank-20 secs
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Strict Press-5 reps
Pause Push Press (in dip)-5 reps
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Split Jerk Foot Work
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Dip and Split (hands on hips)-5 reps
Dip and Split (hands at shoulders)-5 reps
Dip, Punch, Split-3 reps
Dip, Punch Split Hold w/ Bar-3 reps
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WEIGHTLIFTING 10-01-25
(Weight)
20 Minutes:
Split OR Push Jerk
5-8 Sets of 3. (buliding as tolerated)
Split jerk is preferred. If you're knew to this movement, stay lighter to work technique, otherwise aim to start and end a little heavier than last week. (moderate to heavy)
| 1st | 220 Rx | Taeja Wed, Oct 1, 2025 | | 2nd | 135 Rx | Leslie Wed, Oct 1, 2025 | | 3rd | 115 Rx | Marnae Wed, Oct 1, 2025 | | 1st | 225 Rx | Bj Wed, Oct 1, 2025 | | 2nd | 205 Rx | Diogo S Wed, Oct 1, 2025 | | 3rd | 195 Rx | Hayden P Wed, Oct 1, 2025
Justin R Wed, Oct 1, 2025 |
| Vince | 130 Rx | | | Taeja | 220 Rx | | | Diogo S | 205 Rx | | | Scott B | 165 Rx | | | Justin R | 195 Rx | | | Marnae | 115 Rx | | | Saori | 105 Rx | | | Sofia | 85 Rx | | | Derek N | 155 Rx | | | Hayden P | 195 Rx | Reverse split | | Leslie | 135 Rx | | | Keith C | 75 Rx | | | Joel A | 105 Rx | | | Bj | 225 Rx | | | Ginay | 110 Rx | |
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METCON 10-01-25
(Reps, Rx+, Rx2, Rx3)
3 mins ON/1 min OFF x 4 sets:
Powerclean-4 reps
Hand Release Push Up-8 reps
Air Squat-12 reps
Goal: 12+ rounds (288+ reps)
Rx: 155/105
Rx2: 125/85, Sub Regular Push Up x 6 reps OR Incline Push Up
Rx3: 95/65, Sub Incline Push Up
MODWOD 1: 65/45, Sub Incline Push Up
MODWOD 2: 45/35 OR 15/12 DB pair, Incline Push Up
| 1st | 348 Rx | Taeja Wed, Oct 1, 2025 | | 2nd | 304 Rx | Leslie Wed, Oct 1, 2025 | | 3rd | 288 Rx | Marnae Wed, Oct 1, 2025 | | 1st | 304 Rx | Hayden P Wed, Oct 1, 2025 | | 2nd | 266 Rx | Derek N Wed, Oct 1, 2025 | | 3rd | 234 Rx | Bj Wed, Oct 1, 2025 |
| Vince | 321 | 105# clean all else rx | | Sarai H | 12+8 Rx3 | Hand release PU | | Diogo S | 193 Rx | | | Taeja | 348 Rx | Finished pushups on 15th rnd | | Scott B | 244 Rx2 | 10 rounds + 4 135# | | Justin R | 244 Rx2 | 135# | | Saori | 210 Rx3 | Incline pu, 85, 6 cal bike | | Sofia | 288 Rx3 | 75lb barbell | | Marnae | 288 Rx | | | Derek N | 266 Rx | | | Hayden P | 304 Rx | | | Leslie | 304 Rx | | | Keith C | 10 rounds Rx3 | | | Bj | 234 Rx | | | Ginay | 264 Rx3 | |
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