WOD Blog
 | Thu, Jan 18 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: 260113 on Jan 13, 2026 (44 days ago) |
240118(Rounds, Rx2, Rx3) Rx AMRAP 20: 400-m run 25 double-unders 400-m run 50 double-unders 400-m run 75 double-unders 400-m run 100 double-unders etc… – Add 25 double-unders to each round. – 100 m of running = 1 rep. Rx2/INTERMEDIATE AMRAP 20: 400-m run :15 double-under attempts 400-m run :30 double-under attempts 400-m run :45 double-under attempts 400-m run 1:00 double-under attempts etc… – Add :15 double-unders to each round. – 100 m of running = 1 rep. Rx3/BEGINNER AMRAP 20: 200-meter run 25 single-unders 200-meter run 50 single-unders 200-meter run 75 single-unders 200-meter run 100 single-unders etc… – Add 25 single-unders to each round. – 100 m of running = 1 rep. SKILL WORK/Post-workout 4 sets: :20 strict sit-ups :10 rest :20 flutter kicks :10 rest __________________________________________ INTENDED STIMULUS Runs in 2:15 or less. 50 double-unders/1:00 pace. Finish 5 rounds of running and jump roping.
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