WOD
 | Sat, May 2 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 |
 | Happy Birthday: Patrick |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200502(Time) 5 Mins of Jump Rope warmup EMOTM: 6 Rounds - 100m Run (first two at 50% pace, next two at 75% pace, last two at 100% sprint) EMOTM: 10 Rounds - 1 Slow Handstand Pushup Negative (10 second descent). Stay in control the entire descent. If possible, perform it to a deficit height. If necessary, scale your depth or do it from a pike (stink bug) position. WOD: 3 Rounds - 10 Pullups or 10 Odd Object Rows - 20 Pushups (may be scaled) - 30 Situps - 40 Jumping Lunges (start in lunge position, slightly dip and jump in the air while switching legs to other lunge position) - 30 Situps - 20 Pushups - 10 Pullups/Rows Rest 3 mins between rounds
|
|
|
