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WOD Blog
 | Wed, Jul 30 2025 |  |
| CARDIOCON 07-29-25 | WARM UP 07-30-25 | WEIGHTLIFTING 07-30-25 | METCON 07-30-25 |
CARDIOCON 07-29-25(Reps, Rx2, Rx3) WARM UP 2 Rounds: Jump Rope-30 secs Plank Shoulder Tap-30 secs Reverse Lunge-30 secs REST-30 secs --- Start Abcon ABCON 12 min EMOM (4 rounds) 1. Single Arm Farmers Carry-40 m R 2. Single Arm Farmers Carry-40 m L 3. Seal Walk-10-20 m CARDIO 10 min AMRAP: Assault Bike-10/7 reps DB Hang Clean-10 reps Double Under-30 reps: REST 2 minute 10 min AMRAP: Row-10/7 Calories Push Up-10 reps Jump Lunge-20 reps Rx: 50's/35's Rx2: 35's/25's, Sub 50 Singles, Incline Push Up Rx3: 25's/20's, Sub 30 Singles, Incline Push Up, Reverse Lunge MODWOD 1: 20's/15's, Sub 30 Plate Taps, Incline Push Up, Sub 12 Reverse Lunges MODWOD 2: 15's/12's, Sub 20 Plate Taps, Incline Push Up, Sub 12 Step Ups |
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