WOD Blog
 | Sun, Oct 13 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
241013(Reps, Rx2, Rx3) Rx For max reps: AMRAP 5: 50 air squats Max chest-to-bar pull-ups AMRAP 3: 30 box step-ups (20/24 in) Max toes-to-bars AMRAP 1: Max-distance row – 10 m = 1 rep. INTERMEDIATE/Rx2 For max reps: AMRAP 5: 50 air squats Max chin-over-bar pull-ups AMRAP 3: 30 box step-ups (20/24 in) Max kipping knee raises AMRAP 1: Max-distance row – 10 m = 1 rep. BEGINNER/Rx3 For max reps: AMRAP 5: 30 air squats Max ring rows AMRAP 3: 20 box step-ups (20 in) Max hanging knee raises AMRAP 1: Max-distance row – 10 m = 1 rep. Skill Work/Post-workout: Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) _______________________________________ Intended Stimulus 90-150 reps. Score is total pull-ups, toes-to-bars, and converted distance rowed. Proceed through each AMRAP with no rest between. 45+ pull-ups. 20-40 toes-to-bars. 200-300-meter row (20-30 reps).
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