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WOD Blog
 | Mon, Sep 8 2025 |  |
| CARDIOCON 09-08-25 | WARM UP 09-08-25 | WEIGHTLIFTING 09-08-25 | METCON 09-08-25 |
CARDIOCON 09-08-25(Time, Rx2, Rx3) WARM UP Bike-15 Calories Row-200 m Jog-200 m --- Front to Back Leg Swing-10 reps per side Side to Side Leg Swing-10 reps per side Calf Stretch on Rig-30 secs per side ---- Half Kneeling Adductor Stretch-5 reps per side Bird Dog-10 reps Cat-Cow-10 reps Alt Scorpion-10 reps CARDIO FOR TIME: Bike-100/70 Calories ---- 400-300-200-100 m Run 400-300-200-100 m Row 40-30-20-10-Burpees ---- Bike-100/70 Calories Goal: Sub 28, CAP 33 minutes Rx-Rx2: As written Rx3: Sub Bodybuilders MODWOD 1: Sub 70/50 Calories, Sub Bodybuilders 30-25-15-10 reps, Sub 300-200-150-100 m Run MODWOD 2: Sub 70/50 Calories, Sub Bodybuilder to Box 30-25-15-10 reps, Sub Assault Bike 20-15-12-10 Calories for Run |
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