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WOD Blog
 | Wed, Sep 17 2025 |  |
| CARDIOCON 09-17-25 | WARM UP 09-17-25 | WEIGHTLIFTING 09-17-25 | METCON 09-17-25 |
CARDIOCON 09-17-25(Time, Rx+, Rx2, Rx3) WARM UP 2x: Run-100 m Ring Row-10 reps Walking Plank-10 reps Air Squat-10 reps Swimmers-10 reps ---- Spiderman + Thor Rot-5 reps per side Praying Pose-30 secs Downward Dog-30 secs --- Scap Pull-10 reps Arch Hollow-5 reps CARDIO Every 6 minutes x 5 sets: 3 Rounds of Cindy Run-150 m REST w/ time remaining Score=total working time *Scale if you have less than 1 minute rest Rx+: Wear a weight vest 20/14 Rx: As written Rx2: Sub Ring Rows, Incline Push Up Rx3: Sub Ring Rows, Incline Push Up, 100 m Run MODWOD 1: Sub Ring Rows, Incline Push Up, 4/8/12 rep scheme, 100 m Run MODWOD 2: Sub Ring Rows, Incline Push Up, 4/8/12 rep scheme, 100 m Run, 2 Rounds of Cindy every interval |
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