WOD Blog
 | Fri, Jul 7 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) |
23707(Rounds, Rx2, Rx3) RX / AMRAP 20 with a partner: One partner completes a round, while the other rests; switch. – Use two DBs for both movements 8 DB step-ups (35/50 lb)(20 in) 8 DB squat cleans Rx2 / AMRAP 20 with a partner: 8 DB step-ups (20/35 lb)(20 in) 8 DB squat cleans Rx3 / AMRAP 20 with a partner: 8 DB step-ups (15/20 lb)(12 in) 8 DB power cleans ______________________________________ Individual option: AMRAP 20: 8 DB step-ups (35/50 lb) (20 in) 8 DB squat cleans – Rest 1:00 between rounds. ______________________________________ SCORE: Total rounds+reps in 20min. SCORE your individual rounds+reps even if working in pairs. GOAL: 15+ rounds. Lower-body and lower-back fatigue from step-up and squat redundancy. Light loading and low box that allows for faster-than-usual paces. One partner works while the other rests.
|
|
|
