WOD Blog
 | Fri, Mar 28 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) |
250328(Calories, Rx2, Rx3) Rx Every 2:00 for 8 rounds: 15 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. Rx2/INTERMEDIATE Every 2:00 for 8 rounds: 12 wall-ball shots (14/20 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. Rx3/BEGINNER Every 2:00 for 6-8 rounds: 6 wall-ball shots (10/14 lb) (9/10 ft) Max-cal row – Rest 2:00 between rounds. Skill Work/Post-workout EMOM 6: :30 ring support hold _______________________________________ Intended Stimulus 1:00+ for row calories per round. Advanced athletes should push to hold 20+ calories per round; intermediate and beginner athletes should start at a pace they can easily maintain and gradually try to increase the pace as able. Unbroken wall-ball shots without excessive straining.
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