WOD Blog
 | Wed, Jun 5 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 |
 | Gymversary: Derek(1) |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (44 days ago) |
240605(Time, Rx2, Rx3) Rx For time: 800/1,000-m row – Rest 4:00 600/750-m row – Rest 3:00 400/500-m row – Rest 2:00 200/250-m row INTERMEDIATE/Rx2 Same as Rx’d BEGINNER/Rx3 For time: 400/500-m row – Rest 4:00 300/400-m row – Rest 3:00 200/300-m row – Rest 2:00 100/200-m row SKILL WORK/Post-workout: Accumulate: 30 GHD hip extensions ______________________________________ INTENDED STIMULUS Rowing intervals that decrease in distance across the workout. Longest interval in 4:00 or less. Built-in rest to promote recovery and allow athletes to push the pace on each interval.
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