WOD Blog
 | Wed, Mar 22 2023 |  |
 | 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) |
230322(Time, Rx2, Rx3) RX/5 rounds for time with a partner: •20 front squats (Rx75/115)(Rx2, 65/95)) •30 kettlebell swings (Rx53/70)(Rx2,35/53) •40 partner medicine-ball sit-ups (Rx14/20)(Rx2, 14/10) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. SCORE: TOTAL TIME RX3/BEGINNER/5 rounds for time with a partner: •20 single-KB front squats (26/35) •15 kettlebell swings (26/35) •20 sit-ups – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. SCORE: TOTAL TIME ________________________________________ ALTERNATE WORKOUT / Individual option: 5 rounds for time: •10 front squats (75/115) •15 kettlebell swings (53/70) •20 weighted medicine-ball sit-ups – Rest 1:00 between rounds. SCORE: TOTAL TIME GOAL: TODAY 17-24min. Squats and KB swings in 1:30 or less. SETS of 5 on the squats. 2:00 or less on sit-ups. Maintain sprint pace throughout the workout with one person working and the other resting for all movements.
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