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WOD Blog
 | Mon, Jan 19 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| CARDICON 01-19-26 | METCON 01-19-26 | WARM UP 01-19-26 | WEIGHTLIFTING 01-19-26 |
CARDICON 01-19-26(Time, Rx2, Rx3) WARM UP: 2x: Single Under-50 reps Air Squat-20 reps Cossack Squat-10 reps 90-90 Hip Rotation-10 reps Praying Pose to Hammy-5 reps Downward Dog Foot Tap-10 reps CARDIOCON: For Time: Double Under-50-40-30-20-10 reps Ski-25-20-15-10-5 calories Sit Up-50-40-30-20-10 reps Dumbbell Front Squat-25-20-15-10-5 reps Ladies do 20-15-12-10-5 Calorie Ski Goal: Sub 20, CAP 25 minutes Rx: 50's/35's Rx2: 35's/25's, Sub Singles x 2 Rx3: 25's/20's, Sub Singles MODWOD 1: 20's/15's, Sub Plate Taps MODWOD 2: 15's/12', Sub Plate Taps, Assisted Sit Up, 40-30-20-10 and 20-15-10-5 rep scheme
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