WOD Blog
 | Fri, Nov 29 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Gymversary: Kim L(3) |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
241129(Rounds, Rx2, Rx3) Rx AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (53/70 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. Rx2/Intermediate AMRAP 20 with a partner: 400-m run 50 KB sumo deadlift high pulls (35/53 lb) 400-m single-KB carry – Partners run together and break up the other two movements as needed. Rx3/Beginner AMRAP 20 with a partner: 200-m run 30 KB sumo deadlift high pulls (18/26 lb) 200-m single-KB carry – Partners run together and break up the other two movements as needed. _______________________________________ Intended Stimulus During today’s workout, you and a partner will run together and then share the work with a heavier kettlebell. If you know you’ll be the slower partner, work hard to keep up during the run efforts; faster partners plan to encourage your teammate to push the pace. 2+ rounds. Sumo deadlift high pulls in sets of 10+. Kettlebell carry in 4:00 or less. Partners run 400 meters at the same time, but only one person works at a time on the sumo deadlift high pulls and single-arm carry. Carry the kettlebell however you like.
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