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WOD Blog
 | Wed, Nov 26 2025 |  |
 | Happy Birthday: Mark S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| CARDIOCON 11-26-25 | WARM UP 11-26-25 | WEIGHTLIFTING 11-26-25 | METCON 11-26-25 |
CARDIOCON 11-26-25(Time, Rx+, Rx2, Rx3) WARM UP 2x: Assault Bike-10/7 Calories Box Step Up-10 reps Reverse Lunge-10 reps Plate Ground to Overhead-10 reps Plate Thruster-10 reps Plate Plank Walk Over-10 Total reps Swimmers-5 reps Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps CARDIO FOR TOTAL TIME: 4 Rounds: Assault Bike-10/7 Calories Burpee DB Box Step Up-10 reps* (pair) Toes to Rings-10 reps *Hands on DB's, burpee + weighted step up Into: 4 Rounds: Ski-10/7 Calories DB Lungster-10 reps* Double DB Snatch-10 reps *1 Lungster= (Front rack position) Reverse Lunge Side 1 Reverse Lunge Side 2 Thruster Goal: Sub 20, CAP 27 minutes Rx+: 35/25 pair, 24''/20'' Rx: 25/20 pair, 24''/20'' Rx2: 20/15 pair, 20''/16'', Sub Hanging Leg Raise (rings or bar) Rx3: 15/12 pair, 20''/16'' Sub KTC MODWOD 1; Sub Bodybuilder + Box Step Up, 20''/16'', Sub Lying Toes to Bar, 12/10 pair MODWOD 2: Sub Bodybuilder to Box + Plate Step Up, Sub Lying Toes to Bar, Sub 4 rounds of each, 12/10 pair |
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