WOD Blog
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 | Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
230714(Rounds, Rx2, Rx3) Rx AMRAP 5: 10 alternating single-leg squats 30 double-unders 15 pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 12 chest-to-bar pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 9 bar muscle-ups – Rest 1:00 between AMRAPs. Rx2 AMRAP 5: 6 alternating single-leg squats 30 double-unders 15 ring rows AMRAP 5: 6 alternating single-leg squats 30 double-unders 12 pull-ups AMRAP 5: 6 alternating single-leg squats 30 double-unders 9 chest-to-bar pull-ups – Rest 1:00 between AMRAPs. Rx3 AMRAP 5: 10 alternating backstep lunges 30 double-unders 15 jumping pull-ups AMRAP 5: 10 alternating backstep lunges 30 double-unders 12 ring rows AMRAP 5: 10 alternating backstep lunges 30 double-unders 9 banded strict pull-ups – Rest 1:00 between AMRAPs. ______________________________________ SCORE: Total rounds+reps over all three AMRAPS. Make sure to note each AMRAP score in the notes. GOAL: 2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP. High-skill bodyweight movements. Increasing complexity as volume decreases. Don't game the three AMRAPs; push the pace early and face the challenge of performing bar muscle-ups with a pre-fatigued upper body.
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