WOD Blog
 | Wed, Sep 27 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: 260113 on Jan 13, 2026 (45 days ago) |
230927(Reps, Rx2, Rx3) Rx, Every 1:30 for 6 rounds: 16 single-leg squats 10 GHD sit-ups Max burpees – Rest 1:30 between rounds. Rx2/INTERMEDIATE, Every 1:30 for 6 rounds: 10 single-leg squat to a target (20 in) 10 GHD sit-ups to parallel Max burpees – Rest 1:30 between rounds. Rx3/BEGINNER, Every 1:30 for 6 rounds: 16 air squats 10 hollow rocks Max burpees – Rest 1:30 between rounds. _______________________________________ SCORE: Max burpees completed across all 6 rounds. GOAL/INTENDED STIMULUS :30 or more to work on burpees. 5-10 burpees/round for most athletes. Sprint through each round knowing that there will be :90 of rest. Single-leg squats may be performed consecutively or alternating. Significant movement redundancy via hip flexion in all three movements.
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