WOD Blog
 | Tue, Jan 21 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (65 days ago) |
250121(Time, Rx2, Rx3) Rx For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold Rx2/INTERMEDIATE For time: 1:30 plank hold 400/500-m row 20 V-ups 20 pull-ups 20 knees-to-chest 400/500-m row 1:30 plank hold Rx3/BEGINNER For time: 1:00 plank hold from the knees 200/250-m row 20 sit-ups 20 ring rows 20 hanging knee raises 200/250-m row 1:00 plank hold from the knees Skill Work/Post-workout Accumulate: 30-50 GHD hip extensions or good mornings _______________________________________ Intended Stimulus 11:00-16:00. Plank holds in 3 sets or less. Row efforts in 2:00 or less. V-ups, pull-ups, and knees-to-elbows in 6:00 or less (combined).
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