WOD
 | Wed, Apr 29 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: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200429(Reps) Hamstring and Shoulder Warmup Alternating Tabata: 8 Rounds (16 sets) - 20 sec max Situps, 10 sec Hollow Hold - 20 sec max Glute Bridge, 10 sec Glute Bridge Hold Every 90 secs for 5 rounds - 5-10 Deficit Deadlifts (use heavy objects, maintain good form. Do more reps if your weight is light. Start with a small deficit like 1' then increase the deficit along the way as you feel comfortable) WOD: 20 Min AMRAP - 20 Hand Release Pushups - 30 Goblet Squats - 40 Hand Release Pushups - 50 Weighted Lunges - 60 Hand Release Pushups - 70 Single Arm Deadlifts
|
|
|
