WOD Blog
 | Sun, Nov 5 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: Brad |
231105(Time, Rx2, Rx3) Rx 3 rounds: 16 alternating front-rack reverse lunges (105/155 lb) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15 L-sit hold – Take the bar from the floor. Rx2/INTERMEDIATE 3 rounds: 16 alternating front-rack reverse lunges (75/115 lb) Accumulate :15 tuck hold 16 knees-to-elbows Accumulate :15 tuck hold – Take the bar from the floor Rx3/BEGINNER 3 rounds: 16 reverse lunges Accumulate :15 plank hold 16 hanging knee raises Accumulate :15 plank hold _______________________________________ INTENDED STIMULUS 10:00-15:00. Heavier lunges coupled with gymnastics skill work. Lunges should be completed in 1-2 sets per round. Athletes should shoot to complete the L-sit in a single unbroken set every round. Toes-to-bar reps in no more than 3 sets each round.
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