WOD Blog
 | Fri, Jul 4 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
250704(Rounds, Rx2, Rx3) Rankel//Benchmark RX AMRAP 20: 6 deadlifts (155/225 lb) 7 burpee pull-ups 10 KB swings (53/70 lb) 200-m run Rx2/INTERMEDIATE AMRAP 20: 6 deadlifts (125/185 lb) 7 burpee pull-ups 10 KB swings (35/53 lb) 200-m run Rx3/BEGINNER AMRAP 20: 5 deadlifts (65/95 lb) 5 burpee jumping pull-ups 10 Russian KB swings (18/26 lb) 150-m run SKILL WORK Rest, stretch, recover. ____________ INTENDED STIMULUS 4+ rounds; 7+ for advanced athletes. All rounds in 5:00 or less. Movement redundancy. Moderately heavy deadlifts and kettlebell swings; unbroken sets of each. Burpee pull-ups in under 1:15. All run efforts in under 1:30; fatigue from the other movements will impact the run significantly. Athletes can attempt today's Hero workout Rx'd even if they will not achieve the intended stimulus as long as they can maintain sound mechanics. Hero workout in honor of U.S. Marine Corps Sgt. John Rankel.
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