WOD Blog
 | Thu, Jul 18 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: 260113 on Jan 13, 2026 (45 days ago) |
240718(Time, Rx2, Rx3) Rx For time: 21-15-9 Pull-ups DB clean and jerk/right arm (35/50 lb) DB clean and jerk/left arm (35/50 lb) INTERMEDIATE/Rx2 For time: 15-12-9 Pull-ups DB clean and jerk/right arm (20/35 lb) DB clean and jerk/left arm (20/35 lb) BEGINNER/Rx3 For time: 15-12-9 Ring rows DB hang clean and jerk/right arm (10/15 lb) DB hang clean and jerk/left arm (10/15 lb) SKILL WORK/Post-workout 1 set: 200-m single-arm dumbbell overhead carry – Use your workout dumbbell. – Switch hands as needed. ______________________________________ INTENDED STIMULUS 4:00-10:00. Pull-up sets in 3 sets or less. Light-to-moderate dumbbell loading that allows for 10 or more unbroken reps at a time.
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