WOD Blog
 | Tue, Jun 4 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 (45 days ago) |
240604(Rounds, Rx2, Rx3) Rx AMRAP 10: 20 alternating walking lunges 2 wall walks 20 sit-ups 2 wall walks INTERMEDIATE/Rx2 AMRAP 10: 20 alternating walking lunges 1 wall walks 20 sit-ups 1 wall walks BEGINNER/Rx3 AMRAP 10: 20 alternating walking lunges 4 inchworms + push-up from the knees 20 sit-ups 4 inchworms + push-up from the knees SKILL WORK/Pre-workout: Accumulate: 50 alternating wall-facing handstand shoulder taps Or… 150-ft handstand walk _______________________________________ INTENDED STIMULUS 4-7 rounds. Unbroken lunges. Wall walks in :30 or less. COACHING GOALS Get as many people on the wall as possible in some capacity. Challenge advanced athletes to perform 10 GHD sit-ups. Coach athletes to maintain full range of motion in the walking lunges.
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