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WOD Blog
 | Wed, Mar 25 |  |
| CARDIOCON 03-25-26 | WARM UP 03-25-26 | WEIGHTLIFTING 03-25-26 | METCON 3-25-26 |
CARDIOCON 03-25-26(Time, Rx2, Rx3) WARM UP Row-250/200 m Box Step Over-20 reps Band Pull Apart-20 reps Band Passthrough-10 reps ---- Hip Rotation-20 reps R/L Swimmers-30 secs Spiderman to Hammy-30 secs per side Praying Pose to Hammy-5 reps ---- Scap Pull-10 reps Arch Hollow-10 reps Toes to Bar OR Variation-5 reps CARDIO 3 Rounds For Time: Row-500/400 m Butterfly Sit Up-20 reps Run-200 m Toes to Bar-20 reps Weighted Box Step Over (pair)-20 reps Goal: Sub 21, CAP 27 minutes Rx: 25/20 pair, 24''/20'' Box Rx2: 20/15 pair, 20''/16'' Box, Sub Hanging Leg Raise Rx3: 15/12 pair, 20''/16'' Box, Sub KTC MODWOD 1: 20''/16'' Box, no weight, Sub Lying Toes to Bar, Sub 400/300 m Row, 150 m Run MODWOD 2: Sub Plate tep Over, Sub Lying Toes to Bar, Sub 400/300 m Row, 150 m Run, 15 Assisted Sit Ups, 15 Lying Toes to Bar
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