WOD
 | Tue, May 26 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: Coach A |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
Home WOD 20200526(Time, Rx2, Rx3) Warmup - jog 400 meters, 20 walking lunges, 20 good mornings Every 2 mins x 4 Rounds - 10 Weighted Bent Over Rows - 10 Romanian Deadlifts - 10 Straight Leg Situps - Max Glute Bridges WOD: EMOTM: 18 Mins (6 Rounds) Min 1 - 60 sec Farmer Carry Hold Min 2 - 15 Unbroken Deadlifts Min 3 - Max Jump Overs Rx - Knee Height, jump w/ both feet Rx2 - Shin Height, may step over Rx3 - Ankle Height. may step over Score = # of Jump Overs completed through all 6 rounds Farmers Carry Hold - stand with a weight in each hand, arms hanging down. Keep chest up and shoulders back. Hold this for the entire minute. Deadlifts - with weight in each hand, perform standard deadlifts, weight touches ground each rep. Keep back flat, hips and knees move together. Don't just hinge at the hips only. Jump Overs - find an object about knee height, jump over it with both feet at the same time. To scale, find an object about shin height. To scale further, try ankle height. You may step over the scaled options.
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