WOD Blog
 | Tue, Oct 31 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) |
THE GHOST(Reps, Rx2, Rx3) THE GHOST Rx 6 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 double-unders – Rest 1:00 between rounds. – Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout. – Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period. Rx2/INTERMEDIATE 6 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 double-under attempts – Rest 1:00 between rounds. Rx3/BEGINNER 5 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 single-unders – Rest 1:00 between rounds. ________________________________________ INTENDED STIMULUS 80-100 calories; 60-90 burpees; 300+ double-unders. Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617. Athletes should track individual movements each round and then try to beat the previous round's score.
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