WOD Blog
 | Mon, Aug 19 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
240819(Rounds, Rx2, Rx3) Rx As many rounds and reps as possible in 7 minutes of: 5 wall-ball shots (14/20 lb) (9/10 ft) 15 double-unders – After each completed round, add 5 wall-ball shots and 15 double-unders. INTERMEDIATE/Rx2 As many rounds and reps as possible in 7 minutes of: 5 wall-ball shots (10/14 lb) (9/10 ft) :15 double-under attempts – After each completed round, add 5 wall-ball shots and :15 of double-under attempts. BEGINNER/Rx3 As many rounds and reps as possible in 7 minutes of: 5 wall-ball shots (10/14 lb) (8/9 ft) 15 single-unders – After each completed round, add 5 wall-ball shots and 15 single-unders. Skill Work/Post-workout: 4 sets: :20 med-ball Russian twist :10 rest :20 flutter kicks :10 rest _______________________________________IIntended Stimulus: 5+ rounds; advanced athletes aim for 7+. Constant movement throughout the workout. Sets of 10+ on the wall-ball shots. Sets of 20+ on the double-unders.
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