WOD Blog
 | Mon, Feb 26 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: Trevor |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
240226(Reps, Rx2, Rx3) Rx 4 x 2-minute rounds for reps of: 12-cal row 24 double-unders Max-reps wall-ball shots (14/20 lb) (9/10 ft) – Rest 2 minutes between rounds. Rx2/INTERMEDIATE 4 x 2-minute rounds for reps of: 12-cal row 24 double-unders Max-reps wall-ball shots (10/14 lb) (9/10 ft) – Rest 2 minutes between rounds. Rx3/BEGINNER 4 x 2-minute rounds for reps of: 9-cal row 24 single-unders Max-reps wall-ball shots (6/10 lb) (9/10 ft) – Rest 2 minutes between rounds. _______________________________________ INTENDED STIMULUS At least 10-15 wall-ball shots per round; 40-60+ total. Row in 45 seconds or less. Double-unders in 30 seconds or less. At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.
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