WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Tue, Feb 8 2022 |  |
 | Mon, May 30, 2022 at 8:00am MURPH |
| Mon, Jul 4, 2022 at 8:00am 4th of July WOD |
| Sat, Aug 20, 2022 at 10:00am Workout for Wine! |
| Sat, May 13, 2023 at 10:00am Workout at Chateau Meichtry |
| Mon, May 29, 2023 at 8:00am MURPH |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1183 days ago) |
3-2 020822(Weight) 12-10-8-6-12 DB Bent Over Rows Failure Push Ups 12-10-8-8 Reverse Incline DB W Raise Reverse Incline DB Rear Fly Reverse Incline DB Wide Row *Use same weight for all 3 4 Rounds 10-12 Wide Grip Pull Up 15-20 Banded Straight Arm Pull Down 4 Rounds 8-10 Bent Over DB Alt Low Row 4 Rounds 6-8 2 Way DB Row *you will row the DB up, in line with the belly button with elbows tucked in. Then you will row up more towards your chest with elbows out wide
|
|
|
