WOD Blog
 | Tue, Oct 28 2025 |  |
 | Happy Birthday: Brad L & alberto |
| SKILL WORK 10-28-25 | METCON 10-28-25 | WARM UP 10-28-25 |
SKILL WORK 10-28-25
(Reps, Rx2, Rx3)
15 min EMOM
Min 1: 5-8 Strict Pull Up
Min 2: 5-8 Strict Ring Dip
Min 3: REST
Stagger start ring dip/pull up to share rings.
Rx+: Sub
EMOM x 15 minutes
1. Ring Muscle Up AMRAP
2-3: REST
OR Practice ring muscle ups during this time.
Rx: As written, add weight as tolerated
Rx2: Sub Band Assisted Pull Up OR Negatives x 2-3 reps. Sub one of the following for ring dips:
*Foot Assisted Ring Dip
*Matador Dip
*Band Assisted Matador Dip
Rx3: Sub. Band Assisted Pull Up OR Lat P;ull Down x 10-15 reps. Sub Push Up (assisted as needed for ring dip).
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METCON 10-28-25
(Time, Rx2, Rx3)
For Time:
18-15-12-9-6-3:
Powersnatch
TTB
*Run 150 m between rounds (including after 3's)
Goal: Sub 13, CAP 17 minutes
Rx: 75/55
Rx2: 65/45 Sub Hanging Leg Raise
Rx3: 45/35, Sub KTC
MODWOD 1: 20/15 DB, Sub Lying Leg Raise, 100 m Run
MODWOD 2: 15/12 DB, Sub Lying Toes to Bar 100 m Run OR 300 m Bike Erg
| 1st | 14:46 Rx | Marnae Tue, Oct 28, 2025 | | 2nd | 16:56 Rx | Taeja Tue, Oct 28, 2025 | | 3rd | 17:00 Rx | Lily J Tue, Oct 28, 2025 | | 1st | 17:00 Rx | Diogo S Tue, Oct 28, 2025 | | 2nd | 15:17 Rx2 | Derek N Tue, Oct 28, 2025 | | 3rd | 16:12 Rx2 | Colby Tue, Oct 28, 2025 |
| Lily J | 17:00 Rx | | | Taeja | 16:56 Rx | | | Lily M | 15:03 Rx2 | | | Marnae | 14:46 Rx | | | Sofia | 14:38 Rx2 | | | Derek N | 15:17 Rx2 | | | Diogo S | 17:00 Rx | DNF | | Jayne | 16:16 Rx2 | TTB starting at 9s | | Colby | 16:12 Rx2 | Rx Weight, TTB thru 12’s | | Saori | 16:43 Rx2 | Mostly Rx, but first 3 rounds I mixed in some knee raises |
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WARM UP 10-28-25
(Check In)
EMOM x 9 minutes
1. Shuttle Run
2. Dual KB/DB Upright Row-45 secs
3. Plank DB/KB Pull Through-45 secs
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Dead Hang-30 secs
Scap Pull-10 reps
Ring/Matador/Plank Hold-20 secs
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Start skill
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Before Metcon
Snatch Grip Deadlift-5 reps
Hang Snatch High Pull-5 reps
Muscle Snatch-5 reps
Powersnatch-5 reps
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