WOD Blog
 | Fri, Nov 24 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 |
231124(Rounds, Rx2, Rx3) Rx AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Rx2/INTERMEDIATE AMRAP 20: 400-m run 50 KB swings (35/53 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Rx3/BEGINNER AMRAP 20: 200-m run 30 KB swings (18/26 lb) 200-m single-KB farmers carry – Partners run together and break up the other two movements as needed. SKILL WORK/Post-workout: 3 sets: 1:00 plank hold (accumulate) 20 strict sit-ups _______________________________________ INTENDED STIMULUS 2+ rounds. KB swings in sets of 10 or more. Farmers carry in 4:00 or less. One partner works at a time with the KB, but partners run together.
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