WOD Blog
 | Tue, May 5 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: Heather H |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
| FULLY LOADED 200505 | PARTIALLY LOADED 200505 | UNLOADED 200505 |
FULLY LOADED 200505(Time) (Rx)7 Rounds: *7 Hang Squat Clean (75/55 lb.) *7 DB Slams (50/35 lb.) (with 1 DB) https://youtu.be/TD533_RgwQU * Every 90 sec. perform3 Woman-makers https://youtu.be/owsRqLpSlRo ___________________________________ SCORE: Time to complete workout. GOAL: 11-15min The loading for both movements are set to moderate and the time intention is set to medium long, so most of you will be working out for around 15 minutes. Some of you will start out really fast and try to get as much work done within those first 90 sec, while others will consistently plug away and do what they can to finish. Both methods are fine, one requires a lot more output, but you may also finish quicker (if you have the stamina to maintain the intensity). 3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, top athletes could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For the majority, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.
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