WOD Blog
 | Fri, Jun 28 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 |
OPERATION RED WINGS(Time, Rx2, Rx3) OPERATION RED WINGS PARTNER WOD Rx For time with a partner: Run 1,200 m then… 16 rounds of: 8 toes-to-bars 8 burpee box jumps (20/24 in) then… 47 goblet squats (53/70 lb) – Run together. – Split all other work evenly with one person working at a time. – One partner completes a full round of the couplet before switching. INTERMEDIATE/Rx2 For time with a partner: Run 1,200 m then… 16 rounds of: 8 knees-to-chests 6 burpee box jumps (20/24 in) then… 47 goblet squats (35/53 lb) – Run together. – Split all other work evenly with one person working at a time. – One partner completes a full round of the couplet before switching. BEGINNER/Rx3 For time with a partner: Run 1,200 m then… 10 rounds of: 8 hanging knee raises 6 burpee box jumps (12 in) then… 47 goblet squats (18/26 lb) – Run together. – Split all other work evenly with one person working at a time. – One partner completes a full round of the couplet before switching. _______________________________________ INTENDED STIMULUS Target Time | 25:00-35:00. This workout is dedicated to the soldiers who died during Operation Red Wings. Run in 5:00-7:30. Toes-to-bars in :15-:30. Burpee box jumps in :40-1:00. Goblet squats in 2:00-3:00.
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