WOD Blog
 | Tue, Apr 21 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 200421 | PARTIALLY LOADED 200421 | UNLOADED 200421 |
FULLY LOADED 200421(Rounds) (Rx) AMRAP 10 min. *20 Double-unders https://youtu.be/82jNjDS19lg *8 Deadlift (115/75 lb.) https://youtu.be/op9kVnSso6Q https://youtu.be/Gnjwx7Zx4T4 *4 Hang Power Clean https://youtu.be/0aP3tgKZcHQ ___________________________________ SCORE: As many rounds and reps as possible in 10 minutes. GOAL: 6-8rounds This is a short AMRAP. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through these movements and positions. TIME UNDER TENSION is the TICKET!!! 331X (3 second decent, 3 second hold at the bottom, 1 second up, X=immediately move again) Go hard for the full 10 minutes. Each round should be done unbroken; double-unders and deadlift/hang power clean and relatively fast. Top athletes =7-8 rounds or about 90 seconds/round. Some of you may hold a round a minute from the get go, but drop off towards the end. The majority should shoot for 6+ rounds, which is close to 2 minutes per round. __________________________________ SCALING: Double-unders: Scale to attempts, then use toe-taps to scale further Deadlift/Clean: Scale the load as needed.
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