WOD Blog
 | Wed, Mar 19 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Welcome: Dylan |
250319(Time, Rx2, Rx3) Rx EMOM 12: Min. 1 | 2 rope climbs (15/15 ft) Min. 2 | :30 bike, row, or ski Rx2/INTERMEDIATE EMOM 12: Min. 1 | 2 rope climb (12/12 ft) Min. 2 | :30 bike, row, or ski Rx3/BEGINNER EMOM 12: Min. 1 | 2 pull-to-stands Min. 2 | :30 bike, row, or ski Score: Total time Skill Work Post-workout benchmark For calories: 1:00 bike ________________________________________ Intended Stimulus Rope climb and EMOM to blend skill work and preparation for the bike test. Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout. Increase pace on the bike, row, or ski to finish at a fast pace on the final set. Finish class with a max-effort sprint for 1:00 on the bike.
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