WOD
 | Sun, Apr 5 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 (8 days ago) |
Home WOD 20200405(Reps) 50-100-150 Jump Rope Singles. (do 50, rest, 100, rest, 150, rest). If no Jump Rope then do line hops on the ground. For added entertainment and practice, try Penquin Taps for singles or double unders - slap thighs in single/double under rhythm, quickly upon jumping. Conditioning - 5 Rounds for quality - 10 Dips off a table or chair - 5 Hollow Plank Pike into Straight Jump - begin in pushup position with feet on table or chair. Begin hinging at the hips and walk body in toward table to get into a pike position (think HSPU position off of a box). Walk back out to pushup position, then bring feet to ground and jump straight up into the air. WOD: 15 Min AMRAP - 50 Jump Rope (singles, doubles, penguin taps) - 5 Pushups - 15 Air Squats - 25 Mountain Climbers per leg (50 total) - start in pushup position, bring one knee toward elbow then back to pushup position, do the same with the other knee. That is 1 rep per leg. Keep alternating quickly. 95 reps per round.
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