WOD
 | Mon, Apr 18 2022 |  |
 | 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 |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| 20220418 | 1 Minute MAX Tire Flips | Home WOD 20220418 |
20220418(Time, Rx2, Rx3) Warmup: 2 sets: :40 single-unders :30 inchworms :20 arm circles 1 set: :40 double-unders :30 single-arm KB deadlifts (:15 /side) :20 kip swings :40 double-unders :30 single-arm KB high pulls (alternating) :20 kip swings Toes-2-Bar Progression: Position on the pull-up bar Kip swing Max Tire Flips in 1 Min WOD: 5 Rounds - 50-40-30-20-10 Alt DB Snatch (50/35) - 12 Toes-2-Bar - 50 Double Unders Rx2 40/25, 12 Knees-2-Elbow, 25 Double Unders or 30 sec DU attempts Rx3 30/15, 10 Hanging Knee Raises, 50 Singles INTENDED STIMULUS Finish in 15:00-19:00. Athletes shouldn't finish under 12:00; if they do, they scaled too much. Athletes should be able to complete the dumbbell snatches in large sets. The round of 50 should take them no more than 3 sets. The 12 toes-to-bars should be completed in no more than 3 sets throughout the entire workout. There are a ton of transitions today. Find a pace that allows athletes to rotate from movement to movement quickly.
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Other Maxes
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