WOD Blog
 | Sat, Feb 24 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 |
 | Happy Birthday: Zach W |
240224(Time, Rx2, Rx3) Rx 5 rounds for time with a partner: 20 pull-ups 30 wall-ball shots (14/20 lb) (9/10 ft) 400-m run – Divide pull-ups and wall-ball shots evenly, and run together. Rx2/INTERMEDIATE Same as RX’d Rx3/BEGINNER 5 rounds for time with a partner: 20 jumping pull-ups 20 wall-ball shots (8/10 lb) (9/10 ft) 200-m run – Divide pull-ups and wall-ball shots evenly, and run together. ALTERNATE WORKOUT At-home option: 5 rounds for time with a partner: 20 double-dumbbell bent-over rows (35/50 lb) 30 single-dumbbell thrusters (35/50 lb) 400-meter run – Divide rows and thrusters evenly, and run together. Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row or Ski-erg. ______________________________________ INTENDED STIMULUS 18:00-25:00. Pull-ups in :40-1:00. Wall-ball shots in 1:00-1:30. Runs in 1:45-2:15.
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