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WOD Blog
 | Mon, Aug 11 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 08-11-25 | WARM UP 08-11-25 | WEIGHTLIFTING 08-11-25 | METCON 08-11-25 |
CARDIOCON 08-11-25(Time, Rx2, Rx3) WARM UP Row-250 m --- Bunny Hops-30 secs Side to side Hops-30 secs Front to Back Hops-30 secs Single Leg Hop-15 secs per side --- Inchworm + Upward Dog-5 reps Alt Scorpion-10 reps Downward Dog-30 secs CARDIO For Time: 8000 m Bike Erg *Every 1000 m stop and perform Rounds 1, 3, 5, 7: 15 TTB 10 Burpee to Target (pull up bar) Rounds 2, 4, 6, 8: 15 Calorie Row 10 Burpee Over Rower Goal: Sub 32, CAP 36 minutes Rx: As written Rx2: Sub Hanging Leg Raise Rx3: Sub KTC, Regular Burpees MODWOD 2: Sub Lying Toes to Bar, Bodybuilders, 10 TTB/7 Bodybuilders, 10 Calorie Row/7 Bodybuilders |
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