WOD Blog
 | Tue, Apr 28 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 200428 | UNLOADED 200428 |
FULLY LOADED 200428(Time) (Rx) For time: *Run 400m *25 DB Burpees (50/35) https://youtu.be/L_QjiZGhZcM wide stance: https://youtu.be/A4KyoVp8HkI *Run 400m *25 DB Step Ups (on Shoulders)(24/20) with dumbbells: https://youtu.be/KHMUdDfGhfI with kettlebells: https://youtu.be/XS54dbuEydM with barbell: https://youtu.be/VFXG4ptR_tg *Run 400 m *25 Man-makers https://youtu.be/6TTSEaeqRns *Run 400m ___________________________________ SCORE: Time to complete the workout. GOAL: Under 20min. The goal for today is to stay moving the whole time. And to run hard! Run, then do some dumbbell movements, repeat….. The load will start to feel heavy during the middle set of the man-makers, but everything before that should be able to be done relatively quickly and unbroken. Because of the chipper style for the dumbbell movements, nothing will compound on each other too much, allowing you to keep moving. The bottleneck will be the 25 man-makers. That is technically 4 movements per 1 rep, so, 100 total reps. This alone will take you on the upwards of 3min. Make the workout about the runs! Run hard and hang on with whatever is left inside the gym. Even if that means breaking the movements up a little more, I want you to push the runs today.
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