WOD Blog
 | Wed, Apr 10 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 |
240410(Calories, Rx2, Rx3) Rx 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar Max-calories any machine in the remaining time. – Rest 2:30 between rounds. Rx2/INTERMEDIATE 5 x 2:30 rounds: 10 overhead squats (55/75 lb) 20 lateral hops over bar Max-calories any machine in the remaining time. – Rest 2:30 between rounds. Rx3/BEGINNER 5 x 2:30 rounds: 10 overhead squats (35/45 lb) 10 lateral hops over bar Max-calories any machine in the remaining time. – Rest 2:30 between rounds. SKILL WORK/Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. ————————————————————— INTENDED STIMULUS Score is total calories across all rounds Light overhead squats in unbroken sets. Lateral hops completed in 1:00 or less. Start on calories with 1:00 or more left on the clock.
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