WOD
 | Mon, Mar 30 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 (7 days ago) |
Home WOD 20200330(Reps, Rx+, Rx2) 10 Min Cardio Warmup (running, jumping jacks, squat jumps, jump rope, etc.) Find a bar, tree branch, table or similar item to hang from. - do 3 rounds of Static Hang 10, 20, or 30 secs (depending on your strength level). Work on good hollow form in the hang. - next, practice Pullups. 3 sets of 6 reps, either strict, negatives, or foot assisted. WOD: 15 Min AMRAP (55 reps / round) - 1 - Handstand Pushup - 2 - Burpees - 3 - V-ups - 4 - Alternating Lunges - 5 - Pushups - 6 - Cossack Squats (side-2-side squats) - 7 - Superman Pulses - 8 - Hollow Rocks - 9 - Squats - 10 - Situps Rx+ - Clapping Pushups, weighted lunges & squats Rx2 - Pike HSPU, Knee/Box Pushups, Hollow Rocks w/ knees bent
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