WOD Blog
 | Thu, Apr 18 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 |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
IQF 24.1(Reps, Rx2, Rx3) Rx 4 rounds for max reps: 1 minute of snatches (85/135 lb) 1 minute of rowing for calories 1 minute of dumbbell box step-ups (35/50 lb) (20/20 in) 1 minute of rest Rx2/INTERMEDIATE 4 rounds for max reps: 1 minute of snatches (75/115 lb) 1 minute of rowing for calories 1 minute of dumbbell box step-ups (20/35 lb) (20/20 in) 1 minute of rest Rx3/BEGINNER 4 rounds for max reps: 1 minute of snatches (35/45 lb) 1 minute of rowing for calories 1 minute of dumbbell box step-ups (10/15 lb) (12/20 in) 1 minute of rest ————————————————————— INTENDED STIMULUS 100-250 reps or more. Fight for one more rep in each minute; every rep makes a huge difference. Aim for 10 or more reps of each exercise in each interval. Snatch loading should allow for at least 5 touch-and-go reps at a time. Hold onto the dumbbells for the full minute. If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute
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