WOD
 | Fri, May 15 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 20200515(Time, Rx+) Warmup Every 90 Secs x 7 Rounds - 60 Sec of HSPU Negatives, 30 Sec Rest - 55 Sec of HSPU Negatives, 35 Sec Rest - 50 Sec of HSPU Negatives, 40 Sec Rest - 45 Sec of HSPU Negatives, 45 Sec Rest - 40 Sec of HSPU Negatives, 50 Sec Rest - 35 Sec of HSPU Negatives, 55 Sec Rest - 30 Sec of HSPU Negatives, 60 Sec Rest Focus on controlling the eccentric (negative) movement. Use assistance to set up for the next movement (kick up, etc.) You may do this against a wall, off a box of couch, or from a standing pike position. For extra work, try going to a negative finish position with hands on a 1-3 inch elevated platform. WOD: 5 Rounds - 200m Run - 21 Russian Style Kettlebell Swings (use any weighted object you have available) - 9 Bent over Reverse Flys (with weight) Rx+ Run 400m Russian KB Swings - only bring the weight up to eye level Bent over Reverse Flys - with a weight in each hand, bend legs slightly and lean forward - torso about 45 degrees - pull weight in each hand out and up as high as possible (bend elbows slightly). Focus on pinching shoulder blades in the upper back.
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