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WOD Blog
 | Wed, May 20 |  |
| CARDIOCON 05-20-26 | WARM UP 05-20-26 | WEIGHTLIFTING 05-20-26 | METCON 05-20-26 |
CARDIOCON 05-20-26(Time, Rx2, Rx3) WARM UP Air Squat-30 secs Plate Press-30 secs Box Step Up-30 secs Plate Row-30 secs Reverse Lunge-30 secs Inchworm + Upward Dog-30 secs Swimmers-30 secs Spiderman + Thor Rot-30 secs per side Praying Pose to hammy-30 secs --- Supianted Hang-20 secs Scap Pull (pronated)-5 reps CARDIO 2 Rounds: DB Up Down-10 reps DB Thruster-20 reps ---- Farmers Carry-200 m --- 2 Rounds: Burpee Pull Up-10 reps Box Jump-20 reps --- Farmers Carry-200 m --- 2 Rounds: Devil Press-10 reps Wall Ball-20 reps --- Farmers Carry-200 m Goal: Sub 21, CAP 27 minutes Rx: 50's/35's on Farmers Carry, 35's/25's on other movements, 24''/20'', 20#/10-14#/9' Rx2: 35's/25's on Farmers Carry, 25's/20's on other movements, 24''/20'' Step Ups, 14#/10'-10#/9', Burpee + Jumping Pull Up Rx3: 25's/20's on Farmers Carry, 20's/15's on other movements, 20''/16'' Step Ups, 14#/10'-10#/9', Burpee + Jumping Pull Up MODWOD 1: 20's/15's (150 m), 20''/16'' Step Ups, 10#/8'-6#/8', Sub Bodybuilders for BB Deadflit,, Regular Ring Rows for Burpee Pull Up,, Burpees for Devil Press |
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