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WOD Blog
 | Wed, Aug 13 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| CARDIOCON 08-13-25 | WEIGHTLIFTING 08-13-25 | METCON 08-13-25 | WARM UP 08-13-25 |
CARDIOCON 08-13-25(Time) WARM UP Run-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe walk-20 m Grapevines-20 m per side ---- Plate Ground to Overhead-20 reps Plate Plank Walk Over-20 reps Step Up-20 reps Calf Stretch on Box-30 secs per side CARDIO FOR TOTAL TIME: 2 Rounds Run-400 m Butterfly Sit Up-40 reps Alt DB Snatch-40 reps Into: 2 Rounds: Row-500/400 m Plank DB Pull Through-40 reps Box Step Up-40 reps Goal: Sub 25, CAP 31 minutes Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'' Rx3: 25/20, 20''/16'' MODWOD 1: Sub 300 m Run, Anchored Sit Up, 20/15, Sub 400/300 m, Sub Plank Shoulder Tap, 20''/16'' Step Up MODWOD 2: Sub 600 m Bike, Assisted Sit Up x 30 reps, Alt DB Snatch x 30 reps 15/12, Row 400/300 m, Plank Shoulder Tap x 30 reps, Box Step Up x 30 reps |
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