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WOD Blog
 | Wed, Nov 19 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| CARDIOCON 11-19-25 | METCON 11-19-25 | WARM UP 11-19-25 | WEIGHTLIFTING 11-19-25 |
CARDIOCON 11-19-25(Time, Rx2, Rx3) WARM UP 2x: Sled Push-20 m (light) Air Squat-10 reps Reverse Lunge-10 reps Cossack Squat-10 reps Curtsy Lunge-10 reps per side BW Good Morning-10 reps ---- Inchworm + Upward Dog-5 reps Spiderman to Hammy-5 reps per side Praying Pose to Hammy-5 reps Downward Dog Foot Tap-20 reps CARDIO FOR TIME: 3 Rounds: Wall Ball-30 reps KB Deadlift (pair)-30 reps Farmers Carry-60 m (pair) Into: 3 Rounds: Air Squat-30 reps Russian Swing-30 reps Sled Push-60 m Goal: Sub 27, CAP 33 minutes Rx: 20#/10'-14#/9', 53/35, 90/70 Rx2: 14#/10'-10#/9', 35/26, 90/70 Rx3: 14#/10'-10#/9', 35/26, 70/50 MODWOD 1: 10#/8'-6#/8', 26/20, 70/50 x 30 m MODWOD 2: 10#/8'-6#/8', 26/20, 70/50 x 20 m |
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