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WOD Blog
 | Wed, Aug 20 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| CARDIOCON 08-20-25 | WARM UP 08-20-25 | WEIGHTLIFTING 08-20-25 | METCON 08-20-25 |
CARDIOCON 08-20-25(Reps, Rx2, Rx3) WARM UP Plate Ground to Overhead-20 reps Plate Row-20 reps Box Step Up-20 reps Plate Overhead Press-20 reps Plate Rotation-20 reps (10 R/L) Plate Squat-20 reps --- Hip Rotation-20 reps per side Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps CARDIO 24 min AMRAP: 2-4-6-8-10-12 etc. DB Deadlift (pair) Toes to Bar Box Jump DB Push Press (pair) Ring Row DB Front Squat (pair) Rx+: 50's/35's, 24''/20'' Rx: 35's/25's, 24''/20'' Rx2: 25's/20's, 24''/20 Step Ups, Sub Toes to Rings OR Hanging Leg Raise Rx3: 20's/15's, 20''/16'' Step Ups, Sub KTC MODWOD 1: 15's/12's, 20''/16'' Step Ups, Sub Lying Toes to Bar MODWOD 2: 12's/10's, Plate Step Ups, Lying Toes to Bar |
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