WOD Blog
 | Thu, Jun 27 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) |
240627(Time, Rx2, Rx3) Rx 7 rounds for time: 20/25-calorie bike – Rest 1:00 between rounds. INTERMEDIATE/Rx2 Same as Rx’d BEGINNER/Rx3 7 rounds for time: 10/15-calorie bike – Rest 1:00 between rounds. _______________________________________ SKILL WORK/Post-workout: 2 sets: 1:00 GHD hip extensions – Rest 3:00 between sets. _______________________________________ INTENDED STIMULUS Calories in :45-1:30. Close to a 1-to-1 work-to-rest ratio. Choose to maintain a sprint effort through all rounds or perform as active recovery. Scale calories to something you can complete in under 90 seconds every round. Substitute run, ski or row as needed to work around limitations, using the same time domain and scaling volume accordingly.
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