WOD Blog
 | Sun, Sep 10 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 |
230910(Rounds, Rx2, Rx3) Rx/AMRAP 30 with a partner: 100-calorie Echo Bike 100 KB snatches (53/70 lb) 100 toes-to-bars – Split work as needed with one person working at a time. Rx2/INTERMEDIATE,AMRAP 30 with a partner: 100-calorie Echo Bike 100 KB snatches (35/53 lb) 50 toes-to-bars – Split work as needed with one person working at a time. Rx3/BEGINNER,AMRAP 30 with a partner: 70-calorie Echo Bike 70 single-arm KB swings (26/35 lb) 50 hanging knee raises – Split work as needed with one person working at a time. ______________________________________ INTENDED STIMULUS Complete at least 1 full round. All movements should be completed in about 5:00-7:30 (15-20 reps/1:00 total). Steady movement with a partner from start to finish. One person works at a time and partners can split the reps however they'd like.
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