WOD Blog
 | Fri, Jun 14 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: 251105 - Diane on Nov 5, 2025 (67 days ago) |
240614(Time, Rx2, Rx3) Rx For time: 30 sumo deadlift high pulls (55/75 lb) 1:00 plank hold 30 lateral burpees over the barbell 1:00 plank hold 30 sumo deadlift high pulls 1:00 plank hold 30 lateral burpees over the barbell – Plank hold time is accumulated. INTERMEDIATE/Rx2 For time: 20 sumo deadlift high pulls (55/75 lb) :45 plank hold 20 lateral burpees over the barbell :45 plank hold 20 sumo deadlift high pulls :45 plank hold 20 lateral burpees over the barbell – Plank hold time is accumulated. BEGINNER/Rx3 For time: 15 sumo deadlift high pulls (35/45 lb) :30 plank hold 15 lateral burpees over the barbell :30 plank hold 15 sumo deadlift high pulls :30 plank hold 15 lateral burpees over the barbell – Plank hold time is accumulated. SKILL WORK/Post-workout: Accumulate: 30 GHD back extensions __________________________________________ INTENDED STIMULUS Moderate duration effort. 8:00-15:00. 10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes. Accumulate plank holds in 2:00 or less. Burpees in 3:00 or less.
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