WOD Blog
 | Mon, Sep 4 2023 |  |
 | 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 |
230904 Labor Day 2023(Time, Rx2, Rx3) Rx/9-15-21-27 reps for time: V-ups DB thrusters (20/30 lb) – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round. Rx2/9-15-21-27 reps for time: Tuck-ups DB thrusters (15/20 lb) – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round. Rx3/9-12-15-18 reps for time: Anchored sit-ups DB thrusters (10/15 lb) – Perform 6 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round -——————————————————— SCORE: Time tk comeple workout. GOAL: 9:00-15:00. Shuttle runs in 1:00-1:30. Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets. 15+ V-ups/1:00 pace.
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