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WOD Blog
 | Mon, Sep 22 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 09-22-25 | WEIGHTLIFTING 9-22-25 | METCON 09-22-25 | WARM UP 09-22-25 |
CARDIOCON 09-22-25(Time, Rx2, Rx3) WARM UP 45 ON/15 OFF x 2 Assault Bike Row Step Up Plate Ground to Overhead ABCON 12 min Alt EMOM 1. 8-12 Ab Roll Out 2. 12-20 Band Crunches 3. 30 Second Plank off Hands 4. 20 second Side Plank ea/s off Hand CARDIO 2 Rounds: 1 mile Assault Bike 20 Burpee to Target (above reach) 20 Toes to Bar Into: 2 Rounds: 500/400 m Row 20 Box Jumps 20 Alt DB Snatch Goal: Sub 21, CAP 26 minutes Rx: 24''/20'', 50/35 Rx2: 20''/16'' OR 24''/20'' Step Ups, Sub Hanging Leg Raise, 35/25 Rx3: 20''/16'' Step Ups, Sub KTC, 25/20, Sub 15 Burpee to Target, 25/20, MODWOD 1: 20''/16'' Step Ups, Sub Lying Toes to Bar, 20''/16'' Step Ups, 20#/15#, Sub .75 Assault Bike, Sub 15 Bodybuilders, 400/300 m Row MODWOD 2: Sub Plate Step Up, Sub Lying Toe toes to Bar, 15/12#, .75 Assault Bike Sub 15 Bodybuilder to Box, 400/300 m Row |
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