WOD Blog
 | Sat, Nov 4 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 |
231104(Rounds, Rx2, Rx3) Rx AMRAP 14 with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (14/20 lb) (9/10 ft) – Partners alternate full rounds. – One partner works at a time. Rx2/INTERMEDIATE AMRAP 14 with a partner: 8 pull-ups 8 wall-ball shots (14/20 lb) (9/10 ft) – Partners alternate rounds. – Score is total time. Rx3/BEGINNER AMRAP 14 with a partner: 8 jumping pull-ups 8 wall-ball shots (10/14 lb) (9/10 ft) – Partners alternate rounds. – One partner works at a time. SKILL WORK Post-workout: 10 total sets with a partner: 10 weighted sit-ups (14/20 lb) 10 sit-ups – One partner works at a time. – 5 sets per partner. _______________________________________ INTENDED STIMULUS 8+ rounds total (4/partner). Fun partner workout with built-in rest and rounds completed as fast as possible. Opportunity for intermediate athletes to perform RX'd chest-to-bar pull-ups and wall-ball shots.
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