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WOD Blog
 | Wed, Sep 10 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 09-10-25 | WARM UP 09-10-25 | WEIGHTLIFTING 09-10-25 | METCON 09-10-25 |
CARDIOCON 09-10-25(Reps, Rx+, Rx2, Rx3) WARM UP Assault Bike-15/12 Calories Ski-15/12 Calories ---- Plate Overhead Press-20 reps Plate Squat-20 reps Plate Row-20 reps Plate Rotation-10 reps per side ---- 1 Inchworm + 2 Push Ups-5 reps Thumbs Up w/ Pause-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps CARDIO 12 min AMRAP: 2-4-6-8-10-12 etc. Assault Bike Ring Row Push Up Air Squat REST 2 minutes 12 min AMRAP: 2-4-6-8-10-12 etc. Ski Dumbbell Deadlift Dumbbell Push Press Dumbbell Front Squat Rx+: 50's/35's Rx: 35's/25's Rx2: 25's/20's, Sub Incline Push Up Rx3: 20's/15's, Sub Incline Push Up MODWOD 1: 15's/12's, Sub Incline Push Up MODWOD 2: 12's/10's, Sub Incline Push Up |
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