WOD
 | Mon, Apr 6 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) |
| Support Your Local Box WOD 1 | Home WOD 20200406 |
Support Your Local Box WOD 1(Reps, Rx2) Support Your Local Box Fundraiser WOD 1 General Warmup (increase intensity with each run in place) - 30 sec Run in Place - 10 Jumping Jacks - 30 sec Run in Place - 10 Mountain Climbers - 30 sec Run in Place - 10 Pushup to Downward Dog - 30 sec Run in Place - 10 Alternating Knee Pull to chest, then Lunge with a twist - 30 sec Run in Place - 10 Good Mornings Warmup movements for WOD - 5 Slow (Tempo) Air Squats - 5 Single Arm Deadlifts (per side) with the weight you'll use in WOD - 5 Hang Snatch (per side) - 5 Slow Pushups + 5 Fast Pushups - 5 Single Arm Snatch from ground (per side) - 5 Fast Air Squats WOD: 10 Min AMRAP - 10 Air Squats - 9 Single Arm DB Snatch (right arm) - 10 Pushups - 9 Single Arm DB Snatch (left arm) Focus on full depth in the squat (hip crease below knees) and full depth in the Pushup (chest and thighs touch the ground). No bending in the waist unless you need to scale the movement. Rx 50/35 Rx2 Choose a weight which allows you to work continuously through the full range of motion on the snatches. Scale Pushups as needed (knees, box, etc)
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