WOD Blog
 | Tue, Dec 31 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
241231(Rounds, Rx2, Rx3) Rx AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (65/95 lb) 24 overhead squats (65/95 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. Rx2/INTERMEDIATE AMRAP 20 with a partner: 24 box jump-overs (20/24 in) 24 power snatches (55/75 lb) 24 overhead squats (55/75 lb) 24 knees-to-elbows 24-cal bike – Step down from the box. Rx3/BEGINNER AMRAP 20 with a partner: 24 box step-overs (12/20 in) 24 hang power snatches (35/45 lb) 24 overhead squats (35/45 lb) 24 hanging knee raises 24-cal bike – Step down from the box. _______________________________________ Intended Stimulus 3+ rounds. Split reps into smaller, faster sets with a partner; one person works while one rests. All loadings are intended to feel light. Practice a mix of muscle and power snatches to speed through the snatch reps.
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