WOD Blog
 | Thu, Dec 28 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 |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
231228(Calories) Rx EMOM 5: :35 max-calorie row EMOM 5: :40 max-calorie row EMOM 5: :45 max-calorie row EMOM 5: :50 max-calorie row (Rx2/INTERMEDIATE Same as RX’d) (Rx3/BEGINNER Same as RX’d) SKILL WORK/Pre-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure. __________________________________________ INTENDED STIMULUS Interval rowing workout. Score is the total calories rowed across the 20:00. 200+ total calories. Advanced athletes push for over 300 calories. Hold a higher than normal stroke rate.
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