WOD Blog
 | Sat, Feb 17 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) |
LADDER NANCY(Time, Rx2, Rx3) 'LADDER NANCY' Rx For time: 5 overhead squats (125/185 lb) 400-m run 10 overhead squats (105/155 lb) 400-m run 15 overhead squats (95/135 lb) 400-m run 20 overhead squats (65/95 lb) 400-m run 25 overhead squats (35/45 lb) 400-m run Rx2/INTERMEDIATE For time: 5 overhead squats (125/185 lb) 400-m run 10 overhead squats (105/155 lb) 400-m run 15 overhead squats (95/135 lb) 400-m run 20 overhead squats (65/95 lb) 400-m run 25 overhead squats (35/45 lb) 400-m run Rx3/BEGINNER For time: 2 overhead squats (35/45 lb) 200-m run 4 overhead squats (35/45 lb) 200-m run 6 overhead squats (35/45 lb) 200-m run 8 overhead squats (35/45 lb) 200-m run 10 overhead squats (35/45 lb) 200-m run ALTERNATE WORKOUT At-home option: For time: 3 single-arm dumbbell overhead squats/arm (35/50 lb) 400-meter run 6 single-arm dumbbell overhead squats/arm 400-meter run 9 single-arm dumbbell overhead squats/arm 400-meter run 12 single-arm dumbbell overhead squats/arm 400-meter run 15 single-arm dumbbell overhead squats/arm 400-meter run – Use one dumbbell. Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row _______________________________________ INTENDED STIMULUS 12:00-17:00. Runs in 2:15 or less. Heavy, but unbroken first round of overhead squats; remaining rounds in no more than 2 sets.
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