WOD Blog
 | Wed, May 29 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 |
240529(Time, Rx2, Rx3) Rx Every 3:00 for 5 rounds: 40 double-unders 20 wall-ball shots (14/20 lb) (9/10 ft) – Rest the remainder of each interval. – Score is the fastest round. INTERMEDIATE/Rx2 Every 3:00 for 5 rounds: 20 double-unders 20 wall-ball shots (10/14 lb) (9/10 ft) – Rest the remainder of each interval. – Score is the fastest round. BEGINNER/Rx3 Every 3:00 for 5 rounds: 20 single-unders 10 wall-ball shots (6/10 lb) (9/10 ft) – Rest the remainder of each interval. – Score is the fastest round. SKILL WORK/Post-workout: Rope climb practice on an 8:00 clock: Set 1: 2:00 jump and grab (No Foot Hook) Set 2: 2:00 jump and establish foot hook Set 3: 2:00 jump, establish foot hook, and 1 pull Set 4: 2:00 full rope climb __________________________________________ INTENDED STIMULUS All rounds in 1:00-2:00. Double-unders in under :45. Unbroken wall-ball shots every round.
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