WOD Blog
 | Mon, Jan 1 2024 |  |
 | 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) |
240101(Time, Rx2, Rx3) Rx For time with a partner: 800-m run then… 10 rounds of: 10 alternating, single-DB hang squat cleans (35/50 lb) 30 double-unders then… 800-m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet. Rx2/INTERMEDIATE For time with a partner: 800-m run then… 10 rounds of: 10 alternating, single-DB hang squat cleans (20/35 lb) 30 double-unders then… 800-m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet. Rx3/BEGINNER For time with a partner: 400-m run then… 6 rounds of: 10 alternating, single-DB hang squat cleans (10/15 lb) 20 single-unders then… 400-m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet. __________________________________________ INTENDED STIMULUS 18:00-24:00 for most. Advanced athletes can push for sub 16:00. Runs completed in 5:00 or less. Each partner completes 5 rounds of the 10 rounds couplet. Dumbbell load should allow for quick and unbroken sets.
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