WOD Blog
 | Fri, May 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 |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (44 days ago) |
240511(Time, Rx2, Rx3) RX For time: 20 burpees 100 double-unders 20 left-arm DB snatches 20 right-arm DB snatches 400/500-m row 50 single-arm overhead DB lunges 400/500-m row 20 left-arm DB snatches 20 right-arm DB snatches 100 double-unders 20 burpees – Use one dumbbell (35/50 lb). – Switch arms on the lunges as needed INTERMEDIATE/Rx2 For time: 20 burpees 50 double-unders 20 left-arm DB snatches 20 right-arm DB snatches 400/500-m row 50 single-arm overhead DB lunges 400/500-m row 20 left-arm DB snatches 20 right-arm DB snatches 50 double-unders 20 burpees – Use one dumbbell (25/35 lb). – Switch arms on the lunges as needed BEGINNER/Rx3 For time: 15 burpees 50 single-unders 15 left-arm DB snatches 15 right-arm DB snatches 300/400-m row 30 single-arm overhead DB lunges 300/400-m row 15 left-arm DB snatches 15 right-arm DB snatches 50 single-unders 15 burpees – Use one dumbbell (15/25 lb). – Switch arms on the lunges as needed INTENDED STIMULUS 13:00-18:00. Burpees in under :90. Double-unders in under 2:00. Dumbbell snatches in under 1:00 per arm. Overhead dumbbell lunges in under 2:00. Rows in under 2:15
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