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WOD Blog
 | Mon, Jun 22Today |  |
| CARDIOCON 06-22-26 | WEIGHTLIFTING 06-22-26 | METCON 06-22-26 | WARM UP 06-22-26 |
CARDIOCON 06-22-26(Reps, Rx2, Rx3) WARM UP : Bike-15/12 Calories Row-15/12 Calories ---- Plate Ground to Overhead-15 reps Plate Overhead Press-15 reps Burpee to Plate-10 reps Plate Row-10 reps Plate Rotation-10 reps each way ----- Thumbs Up-10 reps Breaststrokes-10 reps Alternating Scorpion-10 reps Downward Dog Foot Tap-20 reps ----- Scap Pull-10 reps Arch Hollow on Rings or Bar-10 reps Toes to Rings OR Modified-5 reps CARDIO 12 min AMRAP: Bike-15/12 Calories Toes to Rings-12 reps Burpee to Rings-9 reps REST 1 minute 12 min AMRAP: Row-15/12 Calories DB Push Press-12 reps Burpee DB Deadlift-9 reps Rx: 50's/35's Rx2: 35's/25's, Sub Hanging Leg Raise on Rings or Bar Rx3: 25's/20's. Sub KTC, Regular Burpee MODWOD 1: 20's/15's, Sub Lying Toes to Bar, Bodybuilders MODWOD 2: 15's/12's, Sub Lying Toes to Bar, Bodybuilder to Box, Sub 12/9 Calories
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