WOD Blog
 | Sun, Mar 31 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 |
240331(Rounds, Rx2, Rx3) Rx Complete as many reps as possible in 10:00 of: 10 double-DB box step-overs (20/35 lb) (20/24 in) 5 shuttle runs – 1 shuttle run = 25 ft down/25 ft back. Rx2/INTERMEDIATE 10 double-DB box step-overs (10/15 lb) (20/24 in) 5 shuttle runs – 1 shuttle run = 25 ft down/25 ft back. Rx3/BEGINNER 10 box step-overs (12/20 in) 5 shuttle runs – 1 shuttle run = 25 ft down/25 ft back. ALTERNATE WORKOUT/At-home option: Complete as many reps as possible in 10:00 of: 10 dumbbell step-ups or walking lunges (20/35 lb) 5 shuttle runs – 1 shuttle run = 25 feet down/25 feet back. – Use two dumbbells, held at the sides in a farmers carry SKILL WORK/Post-workout: 4 sets: :20 V-ups :10 rest :20 flutter kicks :10 rest ______________________________________ INTENDED STIMULUS 5 rounds or more. Dumbbell box step-overs in 1:30 or less. Shuttle runs in :45 or less.
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