WOD Blog
 | Thu, Sep 25 2025 |  |
| Thursday 25 September 2025 | Warm up Sept 25 2025 |
Thursday 25 September 2025
(Time, Rx2, Rx3)
3 rounds of: TC 15
A1. Front Squat (3.3.X.2) 3x4 @ 45%
A2. Pause Walking Lunge 3x12 (BW)
(Pause at bottom of lunge with knee off the floor)
-Rest 1:00-
B1. DB Floor Seated Z Press 3x10
B2. Good Mornings 3x12 (bare bar)
Then:
For time: 21-15-9 TC 10
Cal Row
Thrusters 65/95 | 45/75 | Alt Wt
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| 1st | 7:29 Rx | Samantha Sy Thu, Sep 25, 2025 | | 2nd | 7:59 Rx | Sarah B Thu, Sep 25, 2025 | | 3rd | 10:00 Rx | Courtney Sp Thu, Sep 25, 2025 | | 1st | 4:42 Rx | Matthew Wo Thu, Sep 25, 2025 | | 2nd | 5:26 Rx | John B Thu, Sep 25, 2025 | | 3rd | 5:49 Rx | Luke Sy Thu, Sep 25, 2025 |
| Saba | 8:47 Rx2 | | | Whitney | 8:04 Rx2 | | | Nelson S | 9:00 Rx | | | Scott P | 7:54 Rx | | | Lauren B | 8:41 Rx2 | | | James †| 8:24 Rx2 | | | Jesus | 6:44 Rx | | | Shashank K | 9:12 Rx3 | | | Nilsson | 8:51 Rx | | | Evion | 8:21 Rx2 | | | Noah Ma | 6:29 Rx | | | Anthony | 9:39 Rx | | | Samantha Sy | 7:29 Rx | | | Bill | :) | scaled | | Rees | 7:24 Rx2 | | | Luke Sy | 5:49 Rx | | | Charity | 9:05 Rx3 | | | Kenia | 7:47 Rx2 | | | Noemi | 9:28 Rx3 | | | Amber G | 5:40 Rx | | | Vinod | 8:41 Rx2 | | | Tim G | 7:17 Rx2 | | | Sarah B | 7:59 Rx | | | Courtney Sp | 10:00 Rx | Finished! 💪🼠| | Matthew Wo | 4:42 Rx | | | John B | 5:26 Rx | |
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Warm up Sept 25 2025
(Time)
Row 1 min
8 twisted cross
6 cat cow
8 mountain climbers
10 walking lunges
10 leg swings in every direction
8 PVC pass throughs
8 PVC Goodmornings
8/8 warrior squats
10 Banded strict press
Pigeon stretch
10 90/90 hip rotations
:45 sec thread the needle
5 clean DL
3 high pulls
3 muscle clean
3 front squats
3 strict press
3 thrusters
Build bar to 45% FS max
Strength TC15
Reset bar and build to thruster weight
Primer
5 cal row
5 thrusters
WOD TC10
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