WOD Blog
 | Wed, Jan 1 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250101(Time, Rx2, Rx3) Rx For time: 800-m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (35/50 lb) 800-m run Rx2/INTERMEDIATE For time: 800-m run 30 hand-release push-ups 50 single-arm DB overhead walking lunges (20/35 lb) 800-m run Rx3/BEGINNER For time: 400-m run 30 hand-release push-ups from the knees 30 single-arm DB front rack walking lunges (10/15 lb) 400-m run Skill Work/Post-workout 3 sets: :30 left-arm dumbbell side bends :30 rest :30 right-arm dumbbell side bends :30 rest _______________________________________ Intended Stimulus 10:00-15:00. Run efforts in 3:00-4:30. Hand-release push-ups in 2:00-4:00. Single-arm dumbbell overhead lunges in 1:15-3:00. Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.
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