WOD
 | Thu, Mar 26 2020 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Home WOD 20200326(Time) 5-10 Min Warmup Run/Bike/Row/Jumping Jacks/High Knees/etc Find a weighted object to use for today's movements. The heavier the better (within reason). If you have dumbbells or a kettlebell, use it. Conditioning: 3 Rounds for Quality - Alternating Weighted Lunges (lunge in place) 20 total - Single Arm Push Press 10/arm (increase reps if the object is light) - 20 Superman Pulses WOD: 4 Rounds - 100 High Knees (running in place) - 21 Odd-Object Swings (think KB swings) - 12 Bent Over Row (either single arm or double arm depending on the object you're using - 6 per side or 12 reps total) Keep your back flat on the swings and the rows
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