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WOD Blog
 | Wed, Dec 17 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| CARDIOCON 12-17-25 | WARM UP 12-17-25 | METCON 12-17-25 | WEIGHTLIFTING 12-17-25 |
CARDIOCON 12-17-25(Time, Rx2, Rx3) WARM UP Row-10 calories Bike-10 calories Ski-10 calories Step Up-20 reps ---- Plate Ground to Overhead-15 reps Plate Overhead Press-10 reps Plate Row-10 reps Plate Rotation-10 reps each way Plate Plank Walk Over-10 reps ---- Alt Snow Angel-10 reps Downward Dog Foot Tap-20 reps CARDIO FOR TIME: 30-20-10: Row Calories DB Push Press (single) REST 1 minute 30-20-10: Bike Calories Alt DB Snatch REST 1 minute 30-20-10: Ski Calories Box Jump Goal: Sub 24, CAP 30 minutes Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'' Step Ups Rx3: 25/20, 20''/16'' Step Ups MODWOD 1: 20/15, 20''/16'' Step Ups, Sub 21-15-9 rep scheme MODWOD 2: 15/12, Plate Step Up, Sub 21-15-9 Template |
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