WOD Blog
 | Fri, May 24 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 |
240524(Rounds, Rx2, Rx3) Rx AMRAP 10: 2-4-6-8… Box jump-overs (20/24 in) 100-ft DB farmers carry (50/70 lbs) – Use two DBs. – Step down from the box. INTERMEDIATE/Rx2 AMRAP 10: 2-4-6-8… Box jump-overs (20/24 in) 100-ft DB farmers carry (35/50 lbs) – Use two DBs. – Step down from the box. BEGINNER/Rx3 AMRAP 10: 2-4-6-8… Box step-overs (12/20 in) 100-ft DB farmers carry (10/15 lbs) – Use two DBs. – Step down from the box. SKILL WORK/Post-workout: EMOM 6: Min. 1 | Max time in a plank hold Min. 2 | Max flutter kicks __________________________________________ INTENDED STIMULUS Get to the round of 16+; advanced athletes get to the round of 20+. 10 box jump-overs in :45 or less. Farmers carries in no more than 2 sets every round.
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