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WOD Blog
 | Wed, Oct 15 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (640 days ago) |
| CARDIOCON 10-15-25 | WARM UP 10-15-25 | METCON 10-15-25 | WEIGHTLIFTING 10-15-25 |
CARDIOCON 10-15-25(Time, Rx2, Rx3) WARM UP Row-250 m Burpee to Plate-6 reps Rower Step Over-12 reps Lateral Hop Over Line-24 reps Plate Ground to Overhead-12 reps Rower Jump Over-6 reps ---- Bike-500 m Bear Crawl Shoulder Tap-24 reps Plate Overhead Press-12 reps Plate Rotation-12 reps each way Plate Row-12 reps Downward Dog Foot Tap-20 reps CARDIO FOR TOTAL TIME: 3 Rounds: 500 m Row 20 Burpee Over Rower (lateral) 12 Double DB Snatch Into: 3 Rounds: 1000 m Bike Erg 20 Renegade Row 12 Dumbbell Push Press (pair) Goal: Sub 27, CAP 34 minutes Rx: 35's/25's Rx2: 25's/20's Rx3: 20's/15's, Sub Regular Burpees MODWOD 1: 15's/12's, Sub 15 Bodybuilders, Sub 400 m Row, 800 m Bike Erg, Sub Bent Over OR Chest Supported Row for Renegade Row MODWOD 2: 12's//10's, Sub 15 Bodybuilder to Box, Sub 400 m Row, 800 m Bike Erg, Sub Bent Over Row OR chest Supported Row for Renegade Row |
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