WOD Blog
 | Sat, Jan 6 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) |
240106(Rounds, Rx2, Rx3) Rx AMRAP 20: 1 muscle-up 50-m run 2 muscle-ups 100-m run 3 muscle-ups 150-m run 4 muscle-ups 200-m run – Add one rep to the muscle-ups and 50 meters to the run each round. Rx2/INTERMEDIATE AMRAP 20: 1 muscle-up 50-m run 1 muscle-up 100-m run 2 muscle-ups 150-m run 2 muscle-ups 200-m run – Continue the rep scheme of 1-1-2-2-3-3-etc. and add 50 meters to the run each round. Rx3/BEGINNER AMRAP 20: 1 low ring transition 50-m run 2 low ring transitions 100-m run 3 low ring transitions 150-m run 4 low ring transitions 200-m run – Add one rep to the low-ring transitions and 50 meters to the run each round. __________________________________________ INTENDED STIMULUS Reach the round of 6 muscle-ups. Advanced athletes push for the round of 8 muscle-ups. Perform a muscle-up varation that allows for continued movement. Maintain a pace of 2:15/400 meters or less on each run in the workout.
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