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WOD Blog
 | Mon, Jul 28 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| CARDIOCON 07-28-25 | METCON 7-28-25 | WEIGHTLIFTING 07-28-25 | WARM UP 07-28-25 |
CARDIOCON 07-28-25(Time, Rx2, Rx3) WARM UP Jog-150 m --- Leg Swing-10 reps front to back Leg Swing-10 reps side to side Arm Swing-10 reps per side Arm Circle-10 reps forward and Backward ---- Air Squat-20 reps Inchworm + Upward Dog-5 reps Alt Scorpion-10 reps Glute Bridge-20 reps CARDIO 4 Rounds For Time: Air Squat-40 reps Sit Up-35 reps (anchor allowed) Run-300 m Russian Swing-25 reps Ski-20/15 calories Burpee-15 reps Goal: Sub 28, CAP 36 minutes Rx: 53/35 Rx2: 35/26 Rx3: 26/20 MODWOD 1: 26/20, 3 Rounds, Sub Bodybuilders MODWOD 2: 20/15, 3 Rounds, 35 Air Squat 30 Sit Ups 200 m Run 20 Swings 15/12 Calorie Ski 10 Bodybuilder to Box |
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