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WOD Blog
 | Wed, May 7 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 05-07-25 | WARM UP 05-07-25 | METCON 05-07-25 | WEIGHTLIFTING 05-07-25 |
CARDIOCON 05-07-25(Reps, Rx2, Rx3) WARM UP 2x: 100 m Jog 10 Step Ups 15 Light Russian Swing 200 m Bike 5 Down Dog to Up Dog ABCON 4 Sets: 50 m SA Farmers Carry R 10 Side Plank w/ Hip Dip R 50 m SA Farmers Carry L 10 Side Plank w/ Hip Dip L 30 second Hollow Hold 30 secs REST CARDIO 21 min AMRAP: 3-6-9-12-15-18 etc. Bike Russian Swing Box Step Up Ski Calories Sit Ups *150 m Run between rounds Rx: 53/35, 24''/20'' Rx2: 53/35, 24''/20'' Step Ups Allowed Rx3: 35/26, 20''/16'' Step Ups Allowed MODWOD 1: 26/20, 20''/16'' Step Ups Allowed, Sub Anchored Sit Ups, 100 m Run MODWOD 2: 20/15, Plate Step Ups, Sub Assisted Sit Ups, NO run |
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