WOD Blog
 | Tue, May 16 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 (68 days ago) |
230516(Time, Rx2, Rx3) Rx for time: 20-18-16-14-12-10-8-6-4-2: Alternating single-leg squats 1-2-3-4-5-6-7-8-9-10: Strict ring dips – Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. Rx2 for time: 20-18-16-14-12-10-8-6-4-2: Alternating single-leg squats to a box 1-2-3-4-5-6-7-8-9-10: Jump and controlled lower ring dips Rx3 for time: 10-9-8-7-6-5-4-3-2-1: High box step-downs or elevated rev lunges/modified pistols 1-2-3-4-5-6-7-8-9-10: Box dips with feet on floor ________________________________________ SCORE: Time to complete workout. GOAL: Under 10:00. Quick couplet, aim to finish each round in 1:00 or less. Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips. In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks. In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.
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