WOD Blog
 | Fri, Apr 3 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 (68 days ago) |
| FULLY LOADED 200403 | PARTIALLY LOADED 200403 | UNLOADED 200403 |
FULLY LOADED 200403(Weight) (Rx) 9-6-3-1 Complex (1 rep = the following:) 1 Rep = 1 Hang Cluster (Squat Clean into Thruster) + 1 Thruster. * unbroken SQUAT CLEAN: https://youtu.be/EKRiW9Yt3Ps THRUSTER: https://youtu.be/L219ltL15zk ___________________________________ SCORE: Score load for all 4 sets GOAL: KEEP THE ELBOWS MOVING FAST-especially as you get more tired. Today is intended to be a Strength style Workout. This a great opportunity to practice some barbell cycling in the bigger sets. There will be built in rest between each set, and for each set to count, you need to perform all reps unbroken. So, for the set of 9, it would be 18 total reps, for the set of 6, it would be 12 total reps and so on. 1 Rep = 1 Hang Cluster (Squat Clean into Thruster) + 1 Thruster. The intention is to lift as heavy as possible for each set. This is tricky because most of you would not have done something like this before so you don’t have a lot to gauge yourselves on. Today I would rather you go too heavy and fail, then get the set done really fast without having to breathe a little hard. Remember, you are not allowed to drop the load during each set, so if you do, you need to repeat that set with the same load, or a little less. Perform a set roughly every 4 min. This should give you at least 2.30-3 min recovery time. If you start to really fatigue by the last few sets, increase the rest by a minute so you can really hit those last sets hard!
|
|
|
