WOD
 | Fri, May 1 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 20200501(Weight, Rx2) Warmup 2-4-6-8-10 - Single Arm Devil's Press* - 30 Double Unders (or singles) (*Devil's Press uses two dumbbells or similar weights, drop down between dumbbells and lower chest to ground, then pop back up to feet and raise dumbbells overhead like a snatch - see attached video for demonstration and tips on the Devil's Press) WOD: Running Conditioning Start a running clock... - Run 400 meters - at 3:00 run 200m w/ sandbag or weighted object - at 5:00 run 400 meters - at 8:00 run 200m w/ sandbag or weighted object - at 10:00 run 400 meters - at 13:00 run 200m w/ sandbag or weighted object - at 15:00 run 400 meters - at 18:00 run 200m w/ sandbag or weighted object Rx2 - Run 200 meters - at 2:00 run 100m w/ sandbag or weighted object - at 3:00 run 200 meters - at 5:00 run 100m w/ sandbag or weighted object - at 6:00 run 200 meters - at 8:00 run 100m w/ sandbag or weighted object - at 9:00 run 200 meters - at 11:00 run 100m w/ sandbag or weighted object **Record the weight used for the sandbag or weighted object as your score for today's WOD
|
|
|
