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WOD Blog
 | Mon, Dec 1 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| CARDIOCON 12-1-25 | WEIGHTLIFTING 12-1-25 | METCON 12-1-25 | WARM UP 12-1-25 |
CARDIOCON 12-1-25(Time, Rx2, Rx3) WARM UP 45 ON/15 OFF: Jump Rope Plate Ground to Overhead Bodybuilders Step Up Ski Calories ---- Cat-Cow-10 reps Bird Dog-10 reps Dead Bug-10 reps Hollow Hold-30 secs Glute Bridge-30 secs Downward Dog Foot Tap-20 reps CARDIO FOR TOTAL TIME: 3 Rounds: Double Under-60 reps Alt DB Snatch-20 reps Into: 3 Rounds: Burpee to Target-20 reps* Toes to Bar-20 reps *Pull up bar slightly above reach into: 3 Rounds: Box Jump-20 reps Ski-20/15 Calories Goal: Sub 22, CAP 28 minutes Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'' Step Ups, Sub 80 Singles OR 40 Doubles, Sub Hanging Leg Raise Rx3: 25/20, 20''/16'' Step Ups, Sub 60 Singles, 15 Burpees MODWOD 1: 20/15, 20''/16'' Sub 60 Plate Taps, 15 Bodybuilders MODWOD 2: 15/12, Plate Step Ups, Sub 60 Plate Taps, 15 Bodybulder to Box |
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