WOD Blog
 | Tue, Sep 10 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Happy Birthday: Sage |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
STRATEGY IS FOR SQUARES(Reps, Rx2, Rx3) Rx 6 sets: On a 1:30 clock: :45 max-calorie row :15 transition :30 toes-to-bars – Rest 3:00 between intervals. INTERMEDIATE/Rx2 6 sets: On a 1:30 clock: :45 max-calorie row :15 transition :30 max-reps toes-to-bars – Rest 3:00 between intervals. BEGINNER/Rx3 6 sets: On a 1:30 clock: :45 max-calorie row :15 transition :30 knees raises – Rest 3:00 between intervals. __________________________________________ INTENDED STIMULUS Sprint workout. Score is the total combined number of calories and toes-to-bars. Aim for 10-20+ row calories per interval. 10-20 toes-to-bar reps per interval. Adjust movement complexity as needed to achieve sets of 3 or more at a time.
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