<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>https://ecency.com</link><image><url>https://ecency.com/logo512.png</url><title>RSS Feed</title><link>https://ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Sat, 27 Jun 2026 18:56:00 GMT</lastBuildDate><atom:link href="https://ecency.com/created/emom/rss.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[WOD 08.07.21]]></title><description><![CDATA[Warmup Amrap 6 1 -7 way hip each side -max time Heavy hollow Squat -run on each leg 20 mts -Bird Dogs Custom Metcon (Time) EMOM 20 Minute even: 6 Burpees Max Reps Box Jump Over 24/20 Odd minute: 12 Goblet]]></description><link>https://ecency.com/@monelbeltran/wod-080721</link><guid isPermaLink="true">https://ecency.com/@monelbeltran/wod-080721</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Mon, 19 Jul 2021 17:52:18 GMT</pubDate><enclosure url="https://i.ecency.com/p/FUkUE5bzkAZT3HzV5tJDiU2ik81PCd4JCyhWnRcDN8XJsVFY3UNB8DCYU9U9Jtp6qb1ULT61L13JF9KSynZVXRvWMcreex2SpohkABZAHBZmb6b8pxxA2mUXT5o18PM2PXLzqbcdZ5Pnx9r9MNt63WL7mmvLcVddHtsg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 01.07.21]]></title><description><![CDATA[Warmup 3 Rounds 3 Burpees 4 Walking Push Ups 5 Jumping Pull Ups Custom Metcon EMOM 30 Odd minute -1 Stric Pull Up / 1 Walking Push Up -3 Push Ups / 2 Burpees -Max Reps Single Unders Minute even -100 Mts]]></description><link>https://ecency.com/@monelbeltran/wod-010721</link><guid isPermaLink="true">https://ecency.com/@monelbeltran/wod-010721</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Mon, 05 Jul 2021 20:27:36 GMT</pubDate><enclosure url="https://i.ecency.com/p/3RTd4iuWD6NUeJEn5AVrJUoyatFqBqfcCJi1N7UixR4g2KPKN7w8NpZKV2jZppirPfvbEP5jiNr9MUtjHfxKZRyQ6CvhifDs8s6eWsyJ19uK3PzdMQ6bXD8rmJzt3AVjwmPXBAAAfnKYDzATnZuHrxM2azi9HdwbySmyp4MEUzv26i?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 21.05.21]]></title><description><![CDATA[Warmup EMOM 6 ODD MINUTE 10 PUSH UPS MINUTE EVEN 10 GROUND TO OVER HEAD45/35 Heavy Helen 3 Rounds for time 400m Run 21 Kettlebell Swings (2/1.5 pood) 12 Chest-to Bar Pull-ups]]></description><link>https://ecency.com/@monelbeltran/wod-210521</link><guid isPermaLink="true">https://ecency.com/@monelbeltran/wod-210521</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Thu, 27 May 2021 19:44:06 GMT</pubDate><enclosure url="https://i.ecency.com/p/3RTd4iuWD6NUeJEn5AVrJUoyatFqBqfcCJi1N7UixR4g2KPKN7w8NpZKV2jZppirPfvbEP5jiNr9PGUXBFCBBxiTjbSrgu22HVtk47YsAjosTCKvFtKQaCrpHvLEo3aNeJHh9BCv7J6v5z5P9FLgzqDr8SB8opWZuiq8aaQUWxNR9Y?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 14.05.21]]></title><description><![CDATA[Warmup -2 reps each side 7 way hip -10/10 DL to GM -5 Broad Jumps -5/5 Kb Around the World Custom Metcon (Reps) 10 Rounds AS EMOM MIN 1 -8 BACKSQUATS 95 /65 -Rest of the time FLR MIN 2 -Max time Hollow]]></description><link>https://ecency.com/@monelbeltran/wod-140521</link><guid isPermaLink="true">https://ecency.com/@monelbeltran/wod-140521</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Thu, 27 May 2021 18:00:12 GMT</pubDate><enclosure url="https://i.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e7SRSxEFnZLMRY9sC1hwjZmoMJDhMgHXYNz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WoD 30 min ski erg With emom squat snatch @75%]]></title><description><![CDATA[30 min ski erg With EMOM squat snatch @75% I was at a loose end in open gym this morning. I hadn't done ski erg or snatch for a bit so googled those two and found this WOD I went at 50kg for the snatch]]></description><link>https://ecency.com/@spidersprog/wod-30-min-ski-erg-with-emom-squat-snatch-75</link><guid isPermaLink="true">https://ecency.com/@spidersprog/wod-30-min-ski-erg-with-emom-squat-snatch-75</guid><category><![CDATA[wod]]></category><dc:creator><![CDATA[spidersprog]]></dc:creator><pubDate>Thu, 07 Sep 2017 09:34:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/3jpR3paJ37V8t3d5gG8YxUrFtTrvhgCDjjN8jFs75dEELQqRv54hAfbrk9L5K6vn5u6Sg98DvL5wSzzzVWh4Hjf5L4yxXqA6z3HL81hkiTt4o3fuwLoa8MJrfAnzwKEw1ks3t?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>