WOD Blog
 | Fri, Jun 27 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
250627(Rounds, Rx2, Rx3) Rx AMRAP 15: 100-m DB suitcase carry (35/50 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. Rx2/INTERMEDIATE AMRAP 15: 100-m DB suitcase carry (20/35 lb) 20 box jumps (20/24 in) 20 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. Rx3/BEGINNER AMRAP 15: 100-m DB suitcase carry (10/15 lb) 15 box jumps (12/20 in) 15 single-arm DB push presses – Use one dumbbell. – Step down from the box. – Switch hands as needed on the suitcase carries and push presses. SKILL WORK Post-workout 2 sets: 5 single-arm DB suitcase deadlifts, right 5 single-arm DB suitcase deadlifts, left – Rest 1:00 between sets. ______________ INTENDED STIMULUS 3+ rounds. Suitcase carries in 1:30 or less. Box jumps in 2:00 or less. Dumbbell push presses in 1:30 or less and 1-2 sets.
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