WOD Blog
 | Sat, Dec 30 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) |
231230(Reps, Rx2, Rx3) Rx 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. Rx2/INTERMEDIATE 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 burpees over the bar 6 pull-ups – Rest 2:00 between rounds. Rx3/BEGINNER 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 burpees over the bar 6 jumping pull-ups – Rest 2:00 between rounds. _________________________________________ INTENDED STIMULUS 2+ rounds each AMRAP. Unbroken hang power cleans and shoulder-to-overheads. Pull-ups in 1-2 sets. Enough rest to push each AMRAP, but not to fully recover. Start each AMRAP back at the hang power cleans.
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