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WOD Blog
 | Mon, Oct 6 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| CARDIOCON 10-06-25 | WARM UP 10-06-25 | WEIGHTLIFTING 10-06-25 | METCON 10-06-25 |
CARDIOCON 10-06-25(Time, Rx+, Rx2, Rx3) WARM UP 2x: Row-250 m Plate Ground to Overhead-10 reps Plate Overhead Carry-40 m Plate Overhead Press-10 reps Plate Row-10 reps Plate Rotation-10 reps per side Bike-500 m CARDIO FOR TIME: Ski-1000 m ---- 4 Rounds 10 Alt DB Snatch 10 Hand Release Push Up 10 Goblet Squat ---- Bike-2000 m ---- 4 Rounds 10 Toes to Bar 10 DB Push Press (pair) 10 DB Lunges (at sides ---- Row-1000 m Goal: Sub 30, CAP 35 minutes Rx+: 50's/35's Rx: 35's/25's Rx2: 25's/20's, Sub Hanging Leg Raise, Incline Push Up Rx3: 20's/15's, Sub BW Lunges as needed, Sub KTC, Incline Push Up MODWOD 1: 15's/12's, Sub BW Reverse Lunges, Sub Lying Toes to Bar, Incline Push Up, Sub 800/1600/800 m MODWOD 2: 12's/10's, Sub Step Ups, Sub Lying Toes to Bar, Incline Push Up, Sub 800/1600/800 m, 3 Rounds of 4 round sections |
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