WOD
 | Tue, May 12 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 2020051(Weight) Warmup Shoulders and Core 3 Rounds - 3 Wall Walks - 60 Sec Straight Leg Bottom Balance (seated on floor, straight legs, bring feet off the floor and balance on butt, arms forward. Hold balance for 60 secs) - 20 Tempo Side Lunges (4 sec descent) WOD: Sumo Deadlift High Pull Ladder Get a weight such as Kettlebell or Sandbag Start a running clock, when the clock hits the time in brackets, start working, rest until the next start time. Reps are Men/Women - [0:00] 50/35 SDHP - [4:00] 30/24 SDHP - [7:00] 30/24 SDHP - [10:00] 15/12 SDHP - [11:00] 15/12 SDHP - [12:00] 15/12 SDHP - [13:00] 30/24 SDHP - [16:00] 30/24 SDHP - [19:00] 50/35 SDHP Record the weight used for your score. SDHP - Sumo Deadlift High Pull starts with weight on the ground and legs somewhat wide straddling the weight. With flat back, hinge at hips and knees to reach down and pick up the weight. Pop open the hips to help drive the weight upward. Keep elbows high and wide to keep the weight close to you. Continue guiding the weight all the way up to mid-chest level, then let it drop back down. Elbows remain above wrists at the top of the pull. See the attached video for barbell version, just replace the barbell with whatever weight you're using.
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