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WOD Blog
 | Mon, Nov 3 2025 |  |
| CARDIOCON 11-3-25 | WARM UP 11-3-25 | WEIGHTLIFTING 11-3-25 | METCON 11-3-25 |
CARDIOCON 11-3-25(Time) WARM UP Row-10/7 Calories Bike-10/7 Calories Ski-10/7 Calories ---- Step Up-10 reps Lateral Step Up (slow lower)-5 reps per side Plank Shoulder Tap-20 reps Cat-Cow-10 reps Bird Dog-10 reps Swimmers-10 reps Downward Dog Foot Tap-20 reps ---- Dead Hang-20 secs Scap Pull-10 reps Arch Hollow-5 reps Toes to Bar OR Modified Option-5 reps CARDIO 10 min AMRAP: Row-10/7 Calories Box Jump-10 reps REST 1 minute 10 min AMRAP: Bike-10/7 Calories Toes to Bar-10 reps REST 1 minute 10 min AMRAP: Ski-10/7 Calories Burpee-10 reps Rx: 24''/20'' Rx2: 24''/20'' Sub Step Ups, Sub Hanging Leg Raise Rx3: 20''/16'' Sub Step Ups, Sub KTC MODWOD 1: 20''/16'', Sub Step Ups, Sub Lying Toes to Bar, Sub Bodybuilders MODWOD 2: Plate Step Ups, Sub Lying Toes to Bar, Sub. Bodybuilder ot Box
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