WOD Blog
 | Fri, Oct 10 2025 |  |
 | Happy Birthday: Jeff H & Janeal |
| KATHY 10-10-25 | WEIGHTLIFTING 10-10-25 | WARM UP 10-10-25 |
KATHY 10-10-25
(Reps, Rx+, Rx2, Rx3)
'Kathy'
9 min AMRAP:
1 'Kathy' Complex (count as 9 reps)
Double Under-21 reps
REST 30 secs
Kathy Complex:
3 Deadlift
3 Powerclean
3 Hang Squat Clean
Goal: 9+ rounds (270+ reps), FAST rounds!
Rx+: 165/115
Rx: 135/95
Rx2: 115/75, Sub Lateral Hops
Rx3: 95/65, Sub Singles
MODWOD 1: 45/35, Sub Singles OR Plate Taps
MODWOD 2: 45/35 OR 20/15 DB's, Sub Plate Taps
| 1st | 253 Rx | Taeja Fri, Oct 10, 2025 | | 2nd | 186 Rx | Debora Fri, Oct 10, 2025 | | 3rd | 240 Rx2 | Lily M Fri, Oct 10, 2025 | | 1st | 184 Rx | Derek N Fri, Oct 10, 2025 | | 2nd | 180 Rx | Diogo S Fri, Oct 10, 2025 | | 3rd | 210 Rx2 | Bj Fri, Oct 10, 2025 |
| Ginay | 251 Rx3 | | | Justin R | 180 Rx2 | Double unders… they slowed me down | | Saori | 187 Rx2 | 75, double under | | Aleigh | 120 Rx2 | Mountain climbers and long break 😵💫 | | Sofia | 240 Rx3 | Double unders | | Taeja | 253 Rx | Finished 8th round at 8:07. Started 9th at 8:37 and only got 4 dubs in the last 5 seconds | | Lily M | 240 Rx2 | | | Derek N | 184 Rx | | | Cherise | 159 Rx3 | | | Diogo S | 180 Rx | | | Debora | 186 Rx | | | Tia N | 210 | MODWOD1 | | Bj | 210 Rx2 | Rx weight dbls and singles |
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WEIGHTLIFTING 10-10-25
(Weight)
20 Minutes
5-8 Sets: (all full/squat clean)
1 Clean Grip Deadlift
1 Above the Knee Clean
1 Clean
*Athletes are permitted to reset their hands on the rep from the ground. Aim to start a little below where you ended last week and build as tolerated.
| 1st | 240 Rx | Taeja Fri, Oct 10, 2025 | | 2nd | 165 Rx | Debora Fri, Oct 10, 2025 | | 3rd | 125 Rx | Ginay Fri, Oct 10, 2025 | | 1st | 245 Rx | Diogo S Fri, Oct 10, 2025
Justin R Fri, Oct 10, 2025 | | 2nd | 220 Rx | Hayden P Fri, Oct 10, 2025 | | 3rd | 155 Rx | Scott B Fri, Oct 10, 2025
Derek N Fri, Oct 10, 2025 |
| Ginay | 125 Rx | did squat until 85#, power for rest (bum knee) | | Justin R | 245 Rx | | | Saori | 115 Rx | | | Hayden P | 220 Rx | Lifted in kilos at work: 50-50-70-70-85-95-100 | | Aleigh | 85 Rx | | | Taeja | 240 Rx | | | Sofia | 95 Rx | | | Cherise | 105 Rx | | | Derek N | 155 Rx | | | Diogo S | 245 Rx | | | Debora | 165 Rx | | | Tia N | 75 Rx | | | Scott B | 155 Rx | |
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WARM UP 10-10-25
(Check In)
2x:
Bunny Hop-30 secs
Single Under-30 secs
Jump Rope High Knees (or no rope)-30 secs
Air Squat-30 secs
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Barbell Good Morning-15 reps
Hip Rotation-20 reps per side
Samson Stretch-30 secs per side
Praying Pose to Hammy-5 reps
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Pause Clean Grip Pull-5 reps
Below Knee/Above Knee/Shrug
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Hang Clean Grip High Pull (above knee)-3 reps
Hang Clean Grip High Pull (below knee)-3 reps
Clean Grip High Pull-3 reps
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(pause in catch)
Clean Grip Deadlift-1 rep
Hang Squat Clean (above knee)-1 rep
Squat Clean-1 rep
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