WOD Blog
 | Thu, Jul 3 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) |
250703(Time, Rx2, Rx3) RX Every 3:00 x 8 rounds: Odd rounds: 15 toes-to-bars 45 double-unders Even rounds: 45 double-unders 12/15-cal row Rx2/INTERMEDIATE Every 3:00 x 8 rounds: Odd rounds: 10 toes-to-bars 30 double-unders Even rounds: 30 double-unders 12/15-cal row Rx3/BEGINNER Every 3:00 x 8 rounds: Odd rounds: 10 hanging knee raises 45 single-unders Even rounds: 45 single-unders 8/10-cal row SKILL WORK Post-workout 3 sets: Suitcase carry, right (100 ft) Suitcase carry, left (100 ft) – Rest as needed. – Athlete’s choice of moderate-to-heavy load. _____________ INTENDED STIMULUS 8 intervals with a 1:1 work to rest ratio. Each interval in under :90. Unbroken toes-to-bars in 1-3 sets and under :45. Row efforts in under 1:00; sprint pace. Double-unders in under :40 with minimal rest.
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