WOD Blog
 | Sat, Oct 14 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) |
231014(Reps, Rx2, Rx3) Rx EMOM 21: Min. 1 | 10/15-calorie Echo bike Min. 2 | :20 L-sit hold Min. 3 | max reps bar muscle-ups INTERMEDIATE EMOM 21: Min. 1 | 7/12-calorie Echo bike Min. 2 | :20 tuck hold Min. 3 | max reps burpee pull-ups BEGINNER EMOM 21: Min. 1 | 5/9-calorie Echo bike Min. 2 | :20 plank hold Min. 3 | max reps ring rows _______________________________________ GOAL/INTENDED STIMULUS 3+ bar muscle-ups within the minute. Keep calories to :50 or less. Complete the L-sit hold in 3 sets or less. Significant movement interference between all three movements.
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