WOD Blog
 | Tue, Jul 30 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
240730(Reps, Rx2, Rx3) Rx 4 rounds for reps: 1:00 plank hold 1:00 single-DB box step-ups (20/24 in) (35/50 lb) 1:00 deadlifts (155/225 lb) – No rest between rounds. INTERMEDIATE/Rx2 4 rounds for reps: 1:00 plank hold 1:00 single-DB box step-ups (20/24 in) (20/35 lb) 1:00 deadlifts (105/155 lb) – No rest between rounds. BEGINNER/Rx3 4 rounds for reps: 1:00 plank hold 1:00 unweighted box step-ups (12/20 in) 1:00 deadlifts (65/95 lb) – No rest between rounds. SKILL WORK/Post-workout 1 set: Max-effort L-sit hold – Rest as needed. 2 sets: L-sit hold for 50% of your max-effort – Rest as needed. _________________________________________ INTENDED STIMULUS :30 or more of plank holds each minute. 12-20 dumbbell box step-ups each minute without putting the dumbbells down. 10-20 deadlifts each minute in sets of 3 or more. Use the last :05-:10 of each minute to transition to the next station.
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