WOD Blog
 | Tue, Jun 25 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 (68 days ago) |
240625(Reps, Rx2, Rx3) Rx On a 7:00 clock for reps: 10 weighted pull-ups (14/20 lb) 20 chest-to-bar pull-ups 30 kipping pull-ups Max-reps wall-ball shots (14/20 lb) (9/10 ft) INTERMEDIATE/Rx2 On a 7:00 clock for reps: 10 weighted pull-ups (6/10 lb) 15 chest-to-bar pull-ups 20 kipping pull-ups Max-reps wall-ball shots (14/20 lb) (9/10 ft) BEGINNER/Rx3 On a 7:00 clock for reps: 10 banded strict pull-ups 15 jumping chest-to-bar pull-ups 20 jumping pull-ups Max-reps wall-ball shots (6/10 lb) (9/10 ft) _______________________________________ SKILL WORK/Pre-workout: Every :30 for 10 sets: 1 rep of squat therapy – Hold the bottom for :05. _______________________________________ INTENDED STIMULUS First set of pull-ups in under 1:30. Second and third sets in under 2:00 each. 1:30-4:00 to complete wall-ball shots. Accumulate 30-90 wall-ball shot reps. SCORE TOTAL WALL BALL REPS ONLY.
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