WOD Blog
 | Mon, Dec 30 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (44 days ago) |
241230(Rounds, Rx2, Rx3) Rx 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds. Rx2/INTERMEDIATE 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups – Rest 2:00 between rounds. Rx3/BEGINNER 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups – Rest 2:00 between rounds. _______________________________________ INTENDED STIMULUS: Today we have 4 separate AMRAPs with a challenging combination of full body movements. We last completed this workout on December 30, 2023. Look back at your scores to help you attack today’s effort. 2+ rounds per AMRAP. Unbroken hang power cleans and shoulder-to-overheads. Pull-ups in 1-2 sets. Enough rest to push each AMRAP, but not to fully recover. Start each AMRAP back at the hang power cleans.
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