WOD Blog
 | Fri, Dec 13 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) |
241213(Rounds, Rx2, Rx3) Rx AMRAP 8: 5 hang power cleans (105/155 lb) 5 strict handstand push-ups Rx2/Intermediate AMRAP 8: 5 hang power cleans (75/115 lb) 3 handstand push-up negatives Rx3/Beginner AMRAP 8: 5 hang power cleans (35/45 lb) 5 dumbbell shoulder presses (15/20 lb) Skill Work/Post-workout 4 rounds: Dumbbell overhead walking lunges (50 ft) – Rest 1:00 between rounds. _______________________________________ Intended Stimulus Target Rounds | 8-16 rounds. Today’s workout is a quick couplet complete with hang power cleans and strict handstand push-ups. :30-1:00 per round. Moderate hang power clean loading for unbroken sets. Handstand push-ups in :30 or less. Advanced athletes could consider adding a deficit to the strict handstand push-ups.
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