WOD Blog
 | Wed, Nov 1 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 |
 | Happy Birthday: Brody B |
231101(Time, Rx2, Rx3) RX For time: 50-calorie bike 50 overhead squats (65/95 lb) 50 alternating DB snatches (35/50 lb) Rx2/INTERMEDIATE For time: 50 calorie bike 50 overhead squats (55/75 lb) 50 alternating DB snatches (20/35 lb) Rx3/BEGINNER For time: 40 calorie bike 40 overhead squats (35/55 lb) 40 alternating DB snatches (15/20 lb) SKILL WORK Pre-workout: EMOM 6: 5 overhead squats – From the floor. – Build in load. ________________________________________ INTENDED STIMULUS 8:00-12:00. This should be a sprint! Once a movement is done, there's no coming back to it. Sub 4:00 bike. Sub 3:00 each on squats and snatches. Lighter loading on the overhead squats and DB snatches.
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