WOD Blog
 | Sat, Sep 16 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 |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
230916(Time, Rx2, Rx3) Rx,For time and reps: EMOM 16: Min. 1 | Max handstand hold Min. 2 | DB shoulder press (25/35 lb) Min. 3 | Max hang from a pull-up bar Min. 4 | Strict pull-ups – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Rx2,INTERMEDIATE, For time and reps: EMOM 16: Min. 1 | Max handstand hold Min. 2 | DB shoulder press (15/25 lb) Min. 3 | Max hang from a pull-up bar Min. 4 | Band-assisted strict pull-ups – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Rx3/BEGINNER, For time and reps: EMOM 16: Min. 1 | Max plank hold Min. 2 | DB shoulder press (10/15 lb) Min. 3 | Max supine ring hold Min. 4 | Ring rows – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. _______________________________________ SCORE: Time to complete workout. Note total reps in note section. GOAL/INTENDED STIMULUS 10+ shoulder presses and 10+ pull-ups/round. :30 or more on the handstand holds and bar hangs. Direct movement interference between the static holds and overhead movements that they precede. Lower intensity day with strict movements to help build strength.
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