WOD Blog
 | Wed, Jan 29 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250129(Time, Rx2, Rx3) Rx 5-10-15-20-25 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 30 double-unders after each round. Rx2/INTERMEDIATE 5-10-15-15-15 reps for time of: Chest-to-bar pull-ups Single-DB push presses (35/50 lb) – Complete 15 double-unders after each round. Rx3/BEGINNER 3-6-9-12-15 reps for time of: Ring rows Single-DB push presses (15/20 lb) – Complete 15 single-unders after each round. Post-workout Tabata plank hold __________________________________________ INTENDED STIMULUS 9:00-15:00. Switch arms as needed on the dumbbell push press. First two rounds of pull-ups unbroken; final set in :45 or less. Light-to-moderate push press load for sets of 5+ before switching arms. Advanced athletes can consider increasing load if they anticipate being able to do the rounds of 15+ unbroken. Mostly unbroken sets of double-unders in :30 or less per round, including rest and transitions.
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