WOD Blog
 | Wed, Apr 1 2020 |  |
 | Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ |
| Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
| Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
| FULLY LOADED 200401 | PARTIALLY LOADED 200401 | UNLOADED 200401 |
FULLY LOADED 200401(Time) (Rx) 2 Rounds *10 Barbell step-ups (75/55 lb.) *100m Barbell carry *20 Walking lunges *100m Over Head Barbell carry *30 Air Squat _____________________________________ SCORE: TIme to complete workout GOAL: 6-7min Move with intention, but quickly. That doesn’t mean sprint. Step-ups are hard to do quickly with a barbell or DB on your back, so make sure they are safe first, then focus on speed. Ideally, go from the step-ups straight into the carry. The lunges will give your shoulders a little break from the barbell, so you should be fresh to pick it back up again and move fast through the overhead carry. The 30 air squats is the time to sprint, before you have to do it all over again.
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