WOD
 | Tue, Apr 14 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 20200414(Time) Warmup 30 secs each for 2 rounds - Cat/Cow - Hip Dips (start in pushup position, lower hips to ground while raising head and chest upright, repeat) - Pushup to Childs Pose (raise to top of pushup position, lower knees to ground and flow back into childs pose, repeat) - Alternating Arm Raises (while on all fours, raise one arm outstretched overhead, lower down and do the other arm) - Thoracic rotations per side (from all fours, place one hand on back of neck and rotate to look up at the sky) Snatch Balance Practice 4 Rounds - 5 Snatch Drops (start with broomstick/PVC/or similar lightweight barbell-type object on your shoulders behind the neck. With a snatch-width grip on the 'bar', drop down into a deep squat while driving the 'bar' overhead. Aim to lock out at the same time you hit the bottom of your squat. This movement should be fast, with the intent that you're actively pulling yourself down to the bottom of your squat) WOD: 3 Rounds - 10 Weighted Step-ups - 40 Mountain Climbers - 20 Walking Lunges - 40 Mountain Climbers - 30 Air Squats - 40 Mountain Climbers
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