WOD Blog
 | Tue, Aug 31 2021 |  |
 | 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 (67 days ago) |
210831(Weight, Rx+, Rx2) Rx+: 5 ROUNDS Min. 1: 20 Wall Balls (Rx+25/16 ) Min. 2: 45-sec. Plank Hold Min. 3: 20 Slam Balls (Rx+30/20) Min. 4: 45-sec. Supine Plank Hold Min. 5: 20 Back Squats (Rx+115/75) ____________________________________ Rx: 5 ROUNDS Min. 1: 15 Wall Balls (Rz20/14) Min. 2: 45-sec. Plank Hold Min. 3: 15 Slam Balls (Rx30/20) Min. 4: 45-sec. Supine Plank Hold Min. 5: 15 Back Squats (Rx95/65) ____________________________________ Rx2: 5 ROUNDS Min. 1: 10 Wall Balls Min. 2: 45-sec. Plank Hold Min. 3: 10 Slam Balls Min. 4: 45-sec. Supine Plank Hold Min. 5: 10 Back Squats _____________________________________ SCORE: Completion means you win! Feel free to mark down the weight of each movement but this is one where finishing is a victory! GOAL: Consistent movement and clean transitions from one station to the next. WALL BALL: Under 30sec SLAM BALL: 40-45sec SUPINE PLANK: HOLD for first 2 rounds, then no more than 1-2 breaks for the full min. SHOULDERS!!!! BACK SQUATS: One set every round.
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