WOD Blog
 | Mon, Oct 9 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 (67 days ago) |
231009(Reps, Rx2, Rx3) Rx/5 sets: On a 1:30 clock: 30 plate hops (4 in) 15 KB goblet squats (53/70 lb) Max steps walking lunges in the remaining time. – Rest 1:30 between sets. Rx2/INTERMEDIATE 5 sets: On a 1:30 clock: 30 plate hops (4 in) 15 KB goblet squats (35/53 lb) Max steps walking lunges in the remaining time. – Rest 1:30 between sets. Rx3/BEGINNER 5 sets: On a 1:30 clock: 15 plate hops (2 in) 10 KB goblet squats (18/26 lb) Max steps walking lunges in the remaining time. – Rest 1:30 between sets. ________________________________________ SCORE: Max lunges. GOAL/INTENDED STIMULUS At least :30 of lunges for 12+ steps per round. The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges. KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace.
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