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WOD Blog
 | Mon, Jul 21 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 07-21-25 | WARM UP 07-21-25 | WEIGHTLIFTING 07-21-25 | METCON 7-21-25 |
CARDIOCON 07-21-25(Time, Rx2, Rx3) WARM UP Ski-250 m Run-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 --- Front to Back Leg Swing-10 reps per side Side to Side Leg Swing-10 reps per side 90-90 Hip Rotation-10 reps Calf Stretch on Rig-30 secs per side CARDIO FOR TIME: Bike-2000 m Ski-1000 m Run-800 m Row-1000 m --- Bike-1000 m Ski-500 m Run-400 m Row-500 m Goal: Sub 28, CAP 35 minutes Rx-Rx3: As written MODWOD 1: Sub: Bike-1600 m Ski-800 m Run-600 m Row-800 m --- Bike-800 m Ski-400 m Run-300 m Row-400 m MODWOD 2: MODWOD 1 machine disatnces, Run 400/200 m |
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