WOD Blog
 | Sun, Mar 2 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
250302(Reps, Rx2, Rx3) Rx On a 10:00 clock: 50 wall-ball shots (14/20 lb) (9/10 ft) 50/60-cal air bike Max single-DB box step-ups (20/20 in) (35/50 lb) Rx2/INTERMEDIATE On a 10:00 clock: 50 wall-ball shots (10/14 lb) (9/10 ft) 35/45-cal air bike Max single-DB box step-ups (20/20 in) (20/35 lb) Rx3/BEGINNER On a 10:00 clock: 40 wall-ball shots (6/10 lb) (9/10 ft) 15/25-cal air bike Max box step-ups SKILL WORK/Post-workout Accumulate: 10 DB Turkish get-ups/arm __________________________________________ INTENDED STIMULUS 30-50+ step-ups; advanced athletes shoot for closer to 70 reps. Wall-ball shots in 3:00 or less. Bike in 5:00 or less. 2:00+ for step-ups.
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