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WOD Blog
 | Tue, May 13 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 05-13-25 | WEIGHTLIFTING 05-13-25 | METCON 05-13-25 | WARM UP 05-13-25 |
CARDIOCON 05-13-25(Time, Rx2, Rx3) WARM UP Row-200 m Bike Erg-400 m Ski-200 m Run-200 m ---- Front to Back Leg Swing-10 reps per side Side to Side Leg Swing-10 reps per side Cossack Squat-10 reps Calf Stretch on Rig-30 secs per side CARDIO 3 Rounds For Time: Run-400 m 500/400 m Row 900/800 m Bike 500/400 m Ski Goal: Sub 24, CAP 30 minutes Rx: As written Rx2: As written Rx3: Sub 300 m Run MODWOD 1: Sub 300 m Run, 400/300 m Row/Ski, 800/700 m Bike Erg MODWOD 2: Sub 200 m Run OR .5 mile Assault bike, 400/300 m Row/Ski, 800/700 m Bike Erg, 3 Rounds |
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