WOD for Sunday, Oct 26, 2025

Push jerk
4 x 5 @50-75%

For time
12 rounds alternating rounds
w/ partner (6r for both)
10 push jerk 50/35
15 box jump 60/50

Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM

"Partner Karen"
For time
150 wallball 20/14

*split reps

(Every 90s for 3 rounds
1. 2 weighted pull-up / 3 negative pull-up
2. 8 weighted dip)

4 rounds
90s AMRAP
20 sit-up + AMRAP wall walks
90s REST

2 x 3 Pause hi-hang power clean (2s pause on catch)
3 x 3 Tall clean
2 x 3 No heels clean pull
2 x 3 Pause squat clean (2s pause on catch)

every 30s x 10
1 squat clean @65%
every 60s x 10
1 squat clean @75%-85%

clean pull
3 x 2 @105%

3 x 10min AMRAP w/ 4min rest between amraps

A.
15/12 cal ski + 20 box step ups w/ db 22.5/15

B.
6 shuttle run + 4 kb's in overhead&front rack carry24's/16's
(1 rep = 2×7,5m)

C.
15/12 cal row + 10 burpee over rower

ENGINE

4 rounds
2,5min ski
in 2,5min: 40 wallball
2,5min bike
in 2,5min: 40m walking lunge + amrap shuttle run

STRENGTH

Back squat
5 – 3 – 2 – 2 – 1
60% – 70% – 80% – 90% – 95%

Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 85%

For time
4 rounds
20 toes to bar
40 db hang snatch 22.5/15
80 double under