WOD Blog
 | Sun, Mar 9 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) |
250309(Time, Rx2, Rx3) Rx For time: 200-m run 40 sit-ups 32/40-cal row, bike, or ski 400-m run 30 sit-ups 24/30-cal row, bike, or ski 800-m run 20 sit-ups 16/20-cal row, bike, or ski Rx2/INTERMEDIATE For time: Same as Rx’d Rx3/BEGINNER For time: 200-m run 20 sit-ups 16/20-cal row, bike, or ski 300-m run 15 sit-ups 12/15-cal row, bike, or ski 400-m run 10 sit-ups 8/10-cal row, bike, or ski SKILL WORK/Post-workout Accumulate: 30-50 GHD hip extensions or good mornings __________________________________________ INTENDED STIMULUS 16:00-22:00. 200-meter run in under 1:00, 400-meter run in under 2:15, and 800-meter run in under 4:30. 20+ sit-ups/minute pace if performing Rx'd. 10+ calorie/hour pace if performing Rx'd. Moderate-to-long conditioning and bodyweight workout.
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