WOD Blog
 | Tue, Jul 1 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250701(Time, Rx2, Rx3) Rx For time: 800-m run Double-DB front-rack walking lunge (75 ft) (35/50 lb) 3 rope climbs (15/15 ft) 400-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs 200-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs Rx2/INTERMEDIATE For time: 800-m run Double-DB front-rack walking lunge (75 ft) (20/35 lb) 3 rope climbs (12/12 ft) 400-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs 200-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs Rx3/BEGINNER For time: 600-m run Double-DB front-rack walking lunge (40 ft) (10/15 lb) 3 pull-to-stands 200-m run Double-DB front-rack walking lunge (40 ft) 3 pull-to-stands 100-m run Double-DB front-rack walking lunge (40 ft) 3 pull-to-stands SKILL WORK Post-workout 3 rounds: :20 L-sit hold 1:00 jog, row, bike, or jump rope ______________ INTENDED STIMULUS 11:00-15:00. Start at a sub-maximal pace and speed up as run distances decrease. 800-meter run in under 5:00; 400-meter run in under 2:30; 200-meter run in under 1:15. Moderately heavy lunges in 1-2 sets. Rope climbs in under 1:00. Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs.
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