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WOD Blog
 | Wed, Jul 23 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 07-23-25 | WARM UP 07-23-25 | METCON 07-23-25 | WEIGHTLIFTING 07-23-25 |
CARDIOCON 07-23-25(Reps, Rx2, Rx3) WARM UP Air Squat-30 secs Plate Press-30 secs Box Step Up-30 secs Plate Row-30 secs Reverse Lunge-30 secs Inchworm + Upward Dog-30 secs Swimmers-30 secs Spiderman + Thor Rot-30 secs per side Praying Pose to hammy-30 secs --- Supianted Hang-20 secs Scap Pull (pronated)-5 reps CARDIO Interval Chipper 30 ON/30 OFF x 30 minutes, AMRAP, pick up where you leave off each interval: Wall Ball-30 reps Alt DB Snatch-30 reps Box Jump-30 reps Toes to Rings-30 reps Walking Lunge-30 reps Dumbbell Deadlift-30 reps (pair) Rx: 20#/10'-14#/9', 50/35, 24''/20'', Rx2: 14#/10'-10#/9', 35/25, 24''/20'' Step Ups, Sub Hanging Leg Raise Rx3: 14#/10-10#/9', 25/20, 20''/16'' Step Ups, Sub KTC, Reverse Lunges MODWOD 1: 10#/8''-6#/8', 20/15, 20''/16'' Step Ups, Sub Lying Toes to Bar, Step Ups for Lunges |
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