WOD Blog
 | Sat, Nov 23 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
241123(Time, Rx2, Rx3) Rx 3 rounds for time with a partner: 400-m run 30 walking lunges 30 pull-ups Start at 15:00 and go to completion: 3 rounds for time with a partner: 400-m run 20 wall-ball shots (14/20 lb) (9/10 ft) 20 toes-to-bars – Run together; split the remaining work evenly. INTERMEDIATE/Rx2 3 rounds for time with a partner: 400-m run 30 walking lunges 20 pull-ups Start at 15:00 and go to completion: 3 rounds for time with a partner: 400-m run 20 wall-ball shots (10/14 lb) (9/10 ft) 12 toes-to-bars – Run together; split the remaining work evenly. BEGINNER/Rx3 3 rounds for time with a partner: 200-m run 20 alternating lunges in place 20 ring rows Start at 15:00 and go to completion: 3 rounds for time with a partner: 200-m run 20 wall-ball shots (6/10 lb) (8/9 ft) 12 hanging knee raises – Run together; split the remaining work evenly. _________________________________________ INTENDED STIMULUS 9:00-12:00 for each triplet. Each round in 4:00 or less. Run together in 1:45-2:00. Walking lunges and wall balls each in :30-1:00, divided evenly. Pull-ups and toes-to-bars each in :30-1:30, divided evenly. Advanced athletes who are capable of completing part 1 in 3:00 per round can add load to the walking lunges and/or complete chest-to-bar pull-ups. Advanced athletes who are capable of completing part 2 in 3:00 per round can increase volume to 30 reps per movement. Score is the total combined time of each triplet (without the rest).
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