WOD Blog
 | Fri, Feb 9 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) |
240209(Time, Rx2, Rx3) Rx 100 wall-ball shots (14/20 lb) (9/10 ft) 400-m run 200-ft DB overhead walking lunge (35/50 lb) – Use one DB. Rx2/INTERMEDIATE 80 wall-ball shots (14/20 lb) (9/10 ft) 400-m run 200-ft DB overhead walking lunge (25/35 lb) – Use one DB. Rx3/BEGINNER 50 wall-ball shots (8/10 lb) (9/10 ft) 400-m run 100-ft walking lunge SKILL WORK/Pre-workout: On a 6:00 running clock: 5-7 squat therapy reps _______________________________________ INTENDED STIMULUS 8:00-13:00. Wall-ball shots in sets of 10+ and 7:00 or less. Run in 2:30 or less. Lunges in 3:00 or less. Use a single dumbbell for the overhead lunges and switch hands as often as needed.
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