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WOD Blog
 | Wed, Nov 5 2025 |  |
 | Happy Birthday: Ashley An |
| CARDIOCON 11-5-25 | WARM UP 11-5-25 | METCON 11-5-25 | WEIGHTLIFTING 11-5-25 |
CARDIOCON 11-5-25(Time, Rx2, Rx3) WARM UP 2x: Air Squat-20 reps Plate Ground to Overhead-10 reps Plate Rotation-10 reps per side Plare Row-10 reps Plate Thruster-10 reps Plank Plank Walkover-10 reps Box Step Over-10 reps ---- Band Pull Apart-15 reps (mix styles) Band Passthrough-10 reps Inchworm + Upward Dog-5 reps Alt Scorpion-10 reps Glute Bridge-10 reps CARDIO 30 secs ON/30 secs OFF until completion: Wallball-60 reps Alt DB Snatch-60 reps Weighted Box Step Over-60 reps (single DB) Burpee DB Deadlift-60 reps (pair) Goal: Sub 25, CAP 30 minutes Rx: 20#/10'-14#/9', 50/35 Single DB, 35/25 pair for Burpee Deadlift, 24''/20'' Rx2: 14#/10'-10#/9', 35/25 Single DB, 25/20 pair for Burpee Deadlift, 20''/16'' Rx3: 14#/10'-10#/9', 25/20 DB Snatch, Sub BW Step Over, 20''/16'', Sub Regular Burpee MODWOD 1: 10#/8'-6#/8', 20/15 DB Snatch, Sub BW Step Over, 20''/16'', Sub Bodybuilder MODWOD 2: 10#/8'-6#/8', 15/12 DB Snatch, Sub BW Plate Step Over, Bodybuilder to Box
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