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WOD Blog
 | Wed, Oct 22 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| CARDIOCON 10-22-25 | WARM UP 10-22-25 | METCON 10-22-25 | WEIGHTLIFTING 10-22-25 |
CARDIOCON 10-22-25(Reps, Rx2, Rx3) WARM UP Ski-10/7 Calories Walking Lunge-20 m Plate Ground to Overhead-20 reps Plate Rotation-10 reps per side ---- Assault Bike-10/7 Calories Band Pull Apart-20 reps (mix styles) Supinated Hang-20 secs Scap Pull-10 reps ---- Row-10/7 Calories Box Step Over-20 reps Arch Hollow-10 reps TTB or Modified Option-5 reps CARDIO 10 min AMRAP: Ski-10/7 Calories Jump Lunge-10 reps Double DB Snatch-10 reps REST 1 minute 10 min AMRAP:: Assault Bike-10/7 Calories Toes to Bar-10 reps Burpee to Target-10 reps REST 1 minute 10 min AMRAP: Row-10/7 Calories Box Jump Over-10 reps Pull Up-10 reps Rx: 35's/25's, 24''/20'' Rx2: 25's/20's, 20''/16'', Sub Hanging Leg Raies, Ring Row Rx3: 20's/15's, 20''/16'' Step Overs, Sub KTC, Ring Row, Reverse Lunge MODWOD 1: 15's/12's, 20''/16'' Step Overs, Sub Lying Toes to Bar, Reverse Lunge, Bodybuilder MODWOD 2: 12's/10's, Plate Step Over, Sub Lying Toes to Bar, Air Squat for Lunges, Bodybuilder to Box
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