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WOD Blog
 | Mon, Dec 22 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| CARDIOCON 12-22-25 | WARM UP 12-22-25 | WEIGHTLIFTING 12-22-25 | METCON 12-22-25 |
CARDIOCON 12-22-25(Time, Rx2, Rx3) WARM UP Row-250/200 m Plank Shoulder Tap-20 reps Bird Dog-10 reps Cat-Cow-10 reps Qudruped Thoracic Opener-5 reps per side Swimmers-10 reps Downward Dog Foot Tap-20 reps Ski-250/200 m ---- Scap Pull-10 reps Arch Hollow-10 reps CARDIO 3 Rounds For Time: 500/400 m Row 15 Burpee Over Rower 500/400 m Ski 15 Toes to Bar Goal: Sub 20, CAP 25 minutes Rx: As written Rx2: Sub Hanging Leg Raise Rx3: Sub KTC, Regular Burpees MODWOD 1: Sub Lying Toes to Bar, Bodybuilders MODWOD 2: Sub Lying Toes to Bar, 10 Bodybuilder to Box, 10 Lying Toes to Bar |
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