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WOD Blog
 | Wed, Jun 11 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 06-11-25 | WARM UP 06-11-25 | METCON 06-11-25 | WEIGHTLIFTING 06-11-25 |
CARDIOCON 06-11-25(Reps) WARM UP Jog-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m per side Skips-20 m Butt Kickers-20 m Inchworms-20 m --- Assault Bike-10/7 Calories QUICK CARDIO *Every 2 minutes x 20 sets total* Every 2 minutes x 5 sets: 5 Burpees + 200 m Sprint ---- Every 2 minutes x 5 sets: 5 Burpees + 20 m Sled Push ---- Every 2 minutes x 5 sets 5 Burpees + 10/7 Calorie Assault Bike ---- Every 2 minutes x 5 sets: 5 Burpees + 10/7 Calorie Ski Goal: Sub 1 min per round Rx: 90/70 Rx2: 90/70 Rx3: Sub 3 Burpees, 150 m Run, 70/50 MODWOD 1: Sub 5 Bodybuliders, 150 m Run, 7/5 Calories MODWOD 2: Sub 5 Bodybilder to Box, 100 m Run, 7/5 Calories, 10 m Push 70/50 |
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