WOD Blog
 | Mon, Jun 17 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) |
240617(Time, Rx2, Rx3) Rx EMOM 18: Min 1 | 5 power cleans (105/155 lb) Min 2 | 9/12 cals Echo bike Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats INTERMEDIATE/Rx2 EMOM 18: Min 1 | 5 power cleans (75/115 lb) Min 2 | 7/10 cals Echo bike Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats BEGINNER/Rx3 EMOM 18: Min 1 | 5 power cleans (35/45 lb) Min 2 | 5/7 cals Echo bike Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats __________________________________________ INTENDED STIMULUS Unbroken power cleans. Echo bike calories in :15-:50. Strict pull-ups and push-ups in 2 sets or less. Scale as needed to complete 1 full round of work in minute 3. Advanced athletes can consider increasing the clean load and bike volume every other round as the workout progresses.
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