WOD
 | Thu, May 28 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: Snatch Max on Jan 5, 2026 (8 days ago) |
Home WOD 20200528(Time) Warmup Use a sandbag (or weighted backpack/knapsack)… 4 Rounds - 10 High Plank Pull-Throughs (pull sandbag from left, underneath body, to the right, then back while in a pushup position = 1 rep) - 15 Sandbag Situps - 20 Twisting Reaches (start with sandbag at chest, squat and twist to the left bring sandbag down to the hips, then stand and bring the sandbag all the way up to the right, overhead - the sandbag travels in a diagonal) Do 10 on one side then 10 on the other side. WOD: 0:00 - 5:00 100 Jump Squats 5:00 - 10:00 100 Jumping Lunges 10:00 - 15:00 Max time Wall Sit (one attempt only) Score = Max Time in Wall Sit Start a clock, for the first 5 minutes perform 100 Jump Squats (it's like air squats but you jump off the ground at the top each rep). Rest until the start of the next 5 mins. Perform 100 Jumping Lunges (similar to the Jump Squat but from a lunge position). You do not have to alternate lunge position each time. Rest for the remainder of the 5 minutes then go into a Wall Sit (back against the wall in a sitting position, knees and hips at 90 degrees). Hold that for as long as possible.
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