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WOD Blog
 | Mon, Sep 15 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 09-15-25 | WEIGHTLIFTING 09-15-25 | METCON 09-15-25 | WARM UP 09-15-25 |
CARDIOCON 09-15-25(Time, Rx2, Rx3) WARM UP 2x: Run-100 m Plate Ground to Overhead-10 reps Plate Rotation-10 reps Plate Plank Walk Over-10 reps Box Step Over-10 reps Supinated Hang-20 secs Scap Pull-5 controlled reps CARDIO 8 Rounds For Time: 200 m Run 20 reps* Rounds 1 and 4: 20 Alt DB snatch Rounds 2 and 4: 20 Goblet Squat Rounds 3 and 6: 20 Toes to Bar Rounds 4 and 8 20 Burpee Box Overs Goal: Sub 21, CAP 26 minutes Rx: 50/35 Rx2: 35/25, Sub Hanging Leg Raise, 24''/20'', Sub Burpee Box Step Overs Rxe: 25/20, Sub KTC, 20''/16'', Sub Bodybuilder + Step Over, 150 m Run MODWOD 1: 20/15, Sub Lying Toes to Bar, Sub Bodybuilder (no step over), 150 m Run, 12 reps |
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