WOD Blog
 | Tue, Apr 7 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 |
 | Happy Birthday: Sandie |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
| FULLY LOADED 200407 | PARTIALLY LOADED 200407 | UNLOADED 200407 |
FULLY LOADED 200407(Time) (Rx) 21-18-15-9-6 (5 Rounds) *Wall Ball (20/14 lb.) *Broad Jump *Ring Push-up ____________________________________ SCORE: Time to complete the workout. GOAL: 15min or less Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and you are going to rely on some strength endurance to get yourselves through all the jumping and push-ups. Watch the Broad Jumping volume on this one. For healthy hips and knees it is safe, but if you have any hip/knee issues either scale the reps down, or, switch to a regular Box Jump (Jump up/Step down). Especially coupled with the wall balls, your legs will start getting pretty fatigued after a few rounds. The standard for the Broad Jump is a standing two footed takeoff. Set out roughly 3 ft/1 m distance and jump back and forward clearing those two markers. The ring push-up standard is to ideally have the body be parallel to the ground. You can either put your feet on a box to achieve this, or set the rings as low as possible with feet on bumper plate to match ring height. At the bottom position, your biceps should connect strongly with the rings.
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