WOD Blog
 | Fri, Nov 10 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 |
112310(Time, Rx2, Rx3) Rx 3 rounds for time: 30 push-ups 20 kipping pull-ups 10 deadlifts (135/185 lb) Rx2/INTERMEDIATE 3 rounds for time: 20 push-ups 15 kipping pull-ups 10 deadlifts (95/135 lb) Rx3/BEGINNER 3 rounds for time: 20 knee push-ups 15 ring rows 10 deadlifts (65/95 lb) SKILL WORK/Post-workout: 4 sets: 10 V-ups 10 supine toe touches 10 lying leg raises – Rest :30-1:00. __________________________________________ INTENDED STIMULUS 9:00-15:00. Push-ups in sets of 10+ to start and in 2:00 or less per round. Push-ups and pull-ups in 3 sets or less. Light to moderate deadlift load. Redundant movement patterns will fatigue the shoulders and triceps.
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