WOD Blog
 | Thu, Apr 25 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 (68 days ago) |
240425(Time, Rx2, Rx3) Rx For time: 50-40-30 Wall-ball shots (14/20 lb) (9/10 ft) 5-4-3 Strict muscle-ups INTERMEDIATE/Rx2 For time: 50-40-30 Wall-ball shots (10/14 lb) (9/10 ft) 5-4-3 Low-ring muscle-up transitions BEGINNER/Rx3 For time: 30-20-10 Wall-ball shots (8/10 lb) (9/10 ft) 5-4-3 Foot-assisted strict pull-ups Foot-assisted strict ring dips SKILL WORK/Post-workout: 1 set: 30 V-ups 40 tuck-ups 50 hollow rocks ————————————————————- INTENDED STIMULUS 8:00-15:00. 50 wall-ball shots in 4:00 or less. 5 strict muscle-ups in 2:00 or less.
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