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WOD Blog
 | Thu, Oct 30 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| METCON 10-30-2025 | WARM UP 10-30-25 |
METCON 10-30-2025(Time, Rx2, Rx3) Every 9 minutes x 4 sets: Row-25/20 calories Double Under-50 reps Sled Push-20 m Run-200 m Butterfly Sit Up-25 reps Bike--25/20 calories REST w/ time remaining *Swap bike and row to share machines. Goal: Sub 24:00 (6 minutes or less of work per interval). Rx: 135/90 Rx2: 135/90, Sub 75 Doubles Rx3: 90/70, Sub 50 Singles, Sub 150 m Run MODWOD 1: 70/50, Sub 50 Plate Taps, Sub 150 m Run, 20/15 Calories, Sub Anchored Sit Up MODWOD 2: 70/50 x 10 m, Sub 40 Plate Taps, Sub 100 m Run, Sub 15/12 Calories, Sub Assisted Sit Up x 20 reps
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