WOD
 | Thu, May 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: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200514(Time, Rx2) Warmup Legs and Hamstrings 3 Rounds - 9 Double Dumbbell Single Legged Deadlifts (Left Leg) - 9 Double Dumbbell Single Legged Deadlifts (Right Leg) - 15 Double Dumbbell Stiff-Legged Sumo Deadlifts - 21 Weighted Glute Bridges - Rest 2 Mins between Rounds Use any weight available, one in each hand Focus on keeping flat back and hinging with hips and knees during single leg deadlifts. Legs are straight and wide for the stiff legged deadlifts, back flat, push butt back as you hinge. Glute Bridge is laying on your back w/ bent legs. Place weight in your hip crease and raise butt off the ground as high as you can. WOD: Mini Murph - 400m Run - 50 Pushups - 75 Situps - 100 Air Squats - 400m Run Rx2 - 200m Run, 40-60-80 reps (pushups - situps - air squats)
|
|
|
