WOD Blog
 | Tue, Feb 11 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250211(Reps, Rx2, Rx3) Rx 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. Rx2/INTERMEDIATE 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 15 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. Rx3/BEGINNER 3 x AMRAP 4: 3 rounds: 10 Russian KB swings (18/26 lb) 30 single-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. Skill Work/Pre-workout EMOM 8: :15 triple-under practice _______________________________________ Intended Stimulus Unbroken kettlebell swings throughout the workout. Double-unders in :15-:30. :45-1:30 to accumulate as many walking lunges as possible. 20+ lunges per round; advanced athletes could push up to 60-70 per round. Fast-paced, high-volume workout condensed into a short time frame.
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