WOD Blog
 | Wed, Sep 6 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 |
 | Welcome: Dasha |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
09-06-23(Reps, Rx2, Rx3) Rx/EMOM 12: Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats Min. 2 | Max-rep double-unders – Score is total reps. Rx2/INTERMEDIATE EMOM 12: Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats Min. 2 | Max-rep double-unders – Score is total reps. Rx3/BEGINNER EMOM 12: Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats Min. 2 | Max-rep single-unders – Score is total reps. SKILL WORK Pre-workout: EMOM 8 / :20 crossover practice _________________________________________ SCORE: Total reps completed in 12minutes. GOAL/INTENDED STIMULUS Modified Cindy done in under 1:00 with :45 worth of double-under attempts. As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible. Scores will vary based on how athletes approach this workout.
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