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WOD Blog
 | Wed, Dec 31 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| CARDIOCON 12-31-25 | WEIGHTLIFTING 12-31-25 | WARM UP 12-31-25 | METCON 12-31-25 |
CARDIOCON 12-31-25(Time, Rx2, Rx3) WARM UP 250 m Row 20 Air Squats 500 m Bike 20 Russian Swing (lighter than workout) ---- Straight Leg Fire Hydrant-10 reps per side Donkey Kick-10 reps per side 90-90 Hip Rotation-10 reps per side Frog Pose-30 secs Praying Pose to Hammy-5 reps back and forth CARDIO FOR TOTAL WORKING TIME: 3 Rounds; 500/400 m Row 50 Air Squats Into 3 Rounds: 1000/900 m Bike Erg 50 Russian Swing Goal: Sub 22, CAP 27 minutes Rx: 53/35 Rx2: 35/26 Rx3: 26/20 MODWOD 1: 20/15, Sub 400/300 m Row, 900/800 m Bike MODWOD 2: 15/12, Sub 400/300 m Row, 900/800 m Bike, Sub 40 reps of air squat/swing |
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