WOD Blog
 | Sun, May 28 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) |
230528(Time, Rx2, Rx3) Rx 3 rounds for time with a partner: 50-calorie Echo bike or ROW 1:00 synchronized handstand hold 50 GHD hip extensions – Split up the bike and hip extensions; one person working at a time. Rx2 3 rounds for time with a partner: 40-calorie Echo bike or ROW :40 synchronized pike handstand hold 40 GHD hip extensions – Split up the bike and hip extensions; one person working at a time. Rx3 3 rounds for time with a partner: 40-calorie Echo bike or ROW 1:00 synchronized plank hold 40 supermen – Split up the bike and supermen; one person working at a time. _________________________________________ SCORE: Time to complete workout. GOAL: 18:00-25:00. With built-in rest for partners, this should be a fast workout. Once one partner starts to fatigue, they should transition quickly to stay fresh and hit each round hard. Each round in 6:00-8:00; bikes in 4:00 or less; handstand holds in 2:00 or less; hip extensions in 2:00 or less.
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