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WOD Blog
 | Wed, Nov 12 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| CARDIOCON 11-13-25 | WARM UP 11-12-25 | WEIGHTLIFTING 11-12-25 | METCON 11-12-25 |
CARDIOCON 11-13-25(Time, Rx2, Rx3) WARM UP 2x: Bunny Hop-30 secs Single Leg Hop-15 secs per side Russian Swing-15 reps Goblet Squat-10 reps Reverse Lunge-10 reps Inchworm + Upward Dog-5 reps ---- Hip Rotation-20 reps per side Spiderman to Hammy-5 reps back and forth Praying Pose-30 secs Downward Dog-30 secs CARDIO 4 rounds For Time: Double Under-50 reps Walking Lunge-40 reps Row-300 m KB Tater-20 reps Burpee Over Rower-10 reps Goal: Sub 26, CAP 32 minutes Rx: 53/35 Rx2: 35/26, Sub 75 Singles Rx3: 26/20, Sub 50 Singles, Sub Regular Burpees MODWOD 1: Sub Russian Swing 26/20, 50 Plate Taps, Bodybuilders, Sub 30 Reverse Lunges, Bodybuilders MODWOD 2: Sub: 40 Plate Taps 30 Step Ups 200 m Row 15 Russian Swing 20/15 10 Bodybuilder to Box |
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