WOD Blog
 | Sat, Jul 6 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 |
240706(Time, Rx2, Rx3) Rx 3 rounds for time: Run 400 m 100 double-unders 10 front squats (155/225 lb) INTERMEDIATE/Rx2 3 rounds for time: Run 400 m 2:00 double-under attempts 10 front squats (105/155 lb) BEGINNER/Rx3 3 rounds for time: Run 300 m 50 single-unders 10 front squats (55/75 lb) _______________________________________ SKILL WORK/Pre-workout: On a 10:00 clock: Build to a heavy 1 squat clean + 2 front squats _______________________________________ INTENDED STIMULUS 12:00-18:00; advanced athletes may be able to go faster. Target pace of 2:00-2:30 per run, with some potentially running a bit faster. Cap double-unders at 2:00 of attempts per round; advanced athletes should push to complete unbroken sets in under 1:00. Heavy front squats in 1-3 sets, and in no more than 1:30 per round; advanced athletes should push to complete them unbroken.
|
|
|
