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WOD Blog
 | Mon, Jul 13 |  |
| CARDIOCON 07-13-26 | METCON 07-13-26 | WEIGHTLIFTING 07-13-26 | WARM UP 07-13-26 |
CARDIOCON 07-13-26(Reps, Rx2, Rx3) WARM UP 2x: Bike-500 m Burpee-5 reps Plate Ground to Overhead-10 reps Plate Rotation-10 reps (5 R/L) ---- Inchworm + Upward Dog-5 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps per side Spiderman to Hammy-5 reps per side Downward Dog Foot Tap-20 reps ---- Scap Pull-10 reps Arch Hollow-10 reps TTB or Modified-5 reps CARDIO For Time: Bike-10,000 m Every 1000 m stop and perform: Rounds 1, 3, 5, 7, 9: Devil Press-15 reps Rounds 2, 4, 6, 8, 10 Toes to Bar-15 reps Goal: Sub 33, CAP 38 minutes Rx: 35's/25's Rx2: 25's/20's, Sub Hanging Leg Raise Rx3: 20's/15's, Sub KTC, Sub 10 Devil Press MODWOD 1: Sub Bodybuilders x 10 reps, Sub Lying Toes to Bar x 10 reps MODWOD 2: Sub Bodybuilder to Box x 10 reps, Sub Lying Toes to Bar x 10 reps, Sub 8 Rounds (8,000 m)
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