WOD Blog
 | Tue, Dec 17 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (44 days ago) |
Rock n Roll(Time, Rx2, Rx3) Rx For time: 500-m row 30 toes-to-bars 30 overhead squats (80/115 lb) 500-m row Rx2/Intermediate For time: 500-m row 20 toes-to-bars 30 overhead squats (65/95 lb) 500-m row Rx3/Beginner For time: 300-m row 20 hanging knee raises 20 overhead squats (15/35 lb) 300-m row Skill Work/Pre-workout 3 sets: 6 overhead squats – Build in load. _______________________________________ Intended Stimulus Target Time | 6:00-10:00 Today’s workout is a row sandwich with toes-to-bars and overhead squats in between. Sprint-style effort. Overhead squats and toes-to-bars each in 2:30 or less. Both row efforts in 2:30 or less. Take the barbell from the floor.
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