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WOD Blog
 | Mon, Dec 8 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| CARDIOCON 12-8-25 | WEIGHTLIFTING 12-8-25 | METCON 12-8-25 | WARM UP 12-8-25 |
CARDIOCON 12-8-25(Time, Rx2, Rx3) WARM UP 2x: Step Up-30 secs Lateral Step Up-30 secs per side Plate to Overhead-30 secs Plate Rotation-15 secs per side Plate Plank Walk Over-10 reps ---- Band Pull Apart-20 reps Band Press-10 reps Band Press from Behind Neck-10 reps Band Passthrough-10 reps ---- Spiderman w/ Thor Rot-5 reps per side Downward Dog Foot Tap-20 reps CARDIO 6 Rounds For Time: 12 Toes to Rings 9 Burpee to Rings 6 Calorie Assault Bike Into: 6 Rounds: 12/9 Calorie Ski 9 Box Jump 6 Double DB snatch Goal: Sub 22 CAP 27 minutes Rx: 24''/20'', 50's/35's Rx2: 20''/16'' OR 20''/16'' Step Up, 35's/25's, Sub Ring Hanging Leg Raise Rx3: 20''/16'' Step Up, 25's/20's, Sub KTC MODWOD 1: 20''/16'', Step Up, 20's/15's Sub Lying Toes to Bar MODWOD 2: Plate Step Up, 15's/12's, Sub Lying Toes to Bar, 5 Rounds of Each |
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