WOD Blog
 | Tue, Dec 16 2025 |  |
| WARM UP 12-16-25 | METCON 12-16-25 | PARTNER SKILL WORK 12-16-25 |
WARM UP 12-16-25 (Check In) Bunny Hop-30 secs Single Leg Bunny Hop-15 secs per side Step Up-1 min Curtsy Step Down or Curtsy Lunge-30 secs Side 1 Curtsy Step Down or Curtsy Lunge-30 secs Side 2 Box Jump or Bunny Hops-30 secs --- Inchworm + Upward Dog-5 reps YTW's-10 reps each Dead Hang-20 secs Scap Pull-10 reps --- Before Metcon Hang Clean High Pull-5 reps Hang Powerclean (pause in catch)-5 reps
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METCON 12-16-25 (Time, Rx2, Rx3) Minutes 0-12: 5 Rounds For Time: Row-12/9 Calories Toes to Bar-9 reps Burpee Over Rower-6 reps REST w/ time remaining Minutes 12-24: 5 Rounds For Time: Bike-12/9 Calories Box Jump-9 reps Hang Powerclean-6 reps REST w/ time remaining Score=total time added up. GOAL=Sub 18:00 working time Rx: 135/95, 24''/20'' Rx2: 115/75, 24''/20'' Step Ups Allowed, Step Over Rower Allowed Rx3: 75/55, 20''/16'', Step Ups Allowed, Regular Burpee MODWOD 1: 45/35, 20''/16'' Step Ups Allowed, Bodybuilders MODWOD 2: 45/35, Plate Step Up, Bodybuilder to Box, 4 Rounds of Each
| 1st | 17:18 Rx | Saori Tue, Dec 16, 2025 | | 2nd | 19:21 Rx | Taeja Tue, Dec 16, 2025 | | 3rd | 22:23 Rx | Lily Joh Tue, Dec 16, 2025 | | 1st | 16:20 Rx | Hayden P Tue, Dec 16, 2025 | | 2nd | 17:33 Rx | Diogo S Tue, Dec 16, 2025 | | 3rd | 18:13 Rx | Colby Tue, Dec 16, 2025 |
| Saori | 17:18 Rx | | | Diogo S | 17:33 Rx | | | Scott B | 18:00 DNF Rx2 | 1st round only did 4 rounds. Jumps | | Sofia | 18:21 Rx3 | 65lb barbell | | Derek N | 18:08 Rx3 | | | Hayden P | 16:20 Rx | | | Colby | 18:13 Rx | | | Lily Joh | 22:23 Rx | | | Ethan C | 20:00 Rx | | | Taeja | 19:21 Rx | |
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PARTNER SKILL WORK 12-16-25 (Reps) Teams of 3 (adjust to 4 or 2 if needed) 10 minutes for MAX shuttle runs P1. Dead Hang on Pull Up Bar (any grip) P2. Shuttle Run (open standard), 25 feet down and 25 feet back = 1 rep) P3 REST When athlete one drops from the pull up bar, switch stations. *If there's a team of 4 have two athletes start on the same station and cycle through as if they were one athlete working/resting at the same time.
| Saori | 95 Rx | With Scott, Nate & Jeff | | Scott B | 95 Rx | Saori, Nate, Jeff |
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