WOD Blog
 | Fri, Feb 2 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 |
240202(Time, Rx2, Rx3) Rx 5 rounds for time: 25 KB swings (35/53 lb) 10 chest-to-bar pull-ups Rx2/INTERMEDIATE 5 rounds for time: 25 KB swings (35/53 lbs) 10 kipping pull-ups Rx3/BEGINNER 5 rounds for time: 25 KB swings (18/26 lb) 10 jumping chest-to-bar pull-ups SKILL WORK/Post-workout: Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB. _______________________________________ INTENDED STIMULUS 9:00-12:00; sub 7:00 for advanced athletes. Fast, unbroken kettlebell swing sets. Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest. High degree of grip and bicep fatigue in the later rounds. COACHING GOALS
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