WOD Blog
 | Thu, Feb 29 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 |
240229(Rounds, Rx2, Rx3) Rx Complete as many reps as possible in 8 minutes of: 5 shuttle runs 10 double-DB push jerks (35/50 lb) 20 box step-ups (20/24 in) – 1 shuttle run = 25 ft down/25 ft back Rx2/INTERMEDIATE Complete as many reps as possible in 8 minutes of: 5 shuttle runs 10 double-DB push jerks (20/35 lb) 20 box step-ups (20/24 in) – 1 shuttle run = 25 ft down/25 ft back Rx3/BEGINNER Complete as many reps as possible in 8 minutes of: 5 shuttle runs 10 double-DB push presses (10/15 lb) 20 box step-ups (12/20 in) – 1 shuttle run = 25 ft down/25 ft back SKILL WORK/Post-workout 4 sets: :20 plank hold :10 rest :20 flutter kicks :10 rest _______________________________________ INTENDED STIMULUS 3-5 rounds. Shuttle runs in 1:00 or less. Push jerks in 1-2 sets. Step-ups in 1:15 or less.
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