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WOD Blog
 | Wed, Jan 7 |  |
 | Happy Birthday: Wayne |
| CARDIOCON 01-07-26 | WARM UP 01-07-26 | WEIGHTLIFTING 01-07-26 | METCON 01-07-26 |
CARDIOCON 01-07-26(Time, Rx2, Rx3) WARM UP Row-12/9 Calories Assault Bike-12/9 Calories --- Air Squat-15 reps Plate Ground to Overhead-15 reps Box Step Up-10 reps Box Step Over-10 reps ---- Inchworm + Upward Dog-5 reps Plank Shoulder Tap-20 reps Spiderman + Thor Rot-5 reps per side Praying Pose to Hammy-5 reps Downward Dog-30 secs CARDIO Every 7 minutes x 6 sets: Rounds 1, 3, 5: Row-16/12 Calories Box Over-16 reps Alt DB Snatch-16 reps Burpee over DB-16 reps REST w/ time remaining Rounds 2, 4, 6: Pull Up-16 reps Goblet Lunge-16 reps Sled Push-30 m Assault Bike-16/12 Calories REST w/ time remaining Goal: Sub 4 per interval. SCORE = total working time Rx: 24''/20'', 50/35. 135/90 Rx2: 24''/20' Step Over, 35/25, Sub Jumping Pull Up, 90/70 Rx3: 20''/16'' Step Over, 25/20, Sub Ring Row, 70/50, Sub BW Lunge as needed MODWOD 1: 20''/16'' Step Over, 20/15, Sub Ring Row, 70/50 x 20 m, Reverse Lunge, Sub 12 reps of each 12/9 Calories MODWOD 2: Plate Step Over, 15/12, Sub Ring Row, 70/50 x 20 m, Sub Step Up, Sub 12 reps of each, 12/9 Calories |
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