WOD Blog
 | Mon, Mar 10 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250310(Weight, Rx2, Rx3) Rx On a 16:00 clock: 0:00-10:00: 1:00 Echo bike 1:00 rest 10:00-16:00: Build to a heavy 3-rep shoulder-to-overhead Rx2/INTERMEDIATE Same as Rx’d Rx3/BEGINNER On a 16:00 clock: 0:00-10:00: 1:00 Echo bike 1:00 rest 10:00-16:00: 5-5-5-5-5 shoulder-to-overhead – Lift only as heavy as mechanics allow. SKILL WORK/Post-workout On a 5:00 clock: Accumulate as much time as possible in an L-sit. __________________________________________ INTENDED STIMULUS Sprint efforts on the bike. Aim for 7-15+ calories in each interval. 3-5 shoulder-to-overhead attempts with :60-:90 rest between.
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