WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Sat, Feb 19 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 (1186 days ago) |
4-6 021922(Weight) 4 Rounds 10-12 DB HS Curls 12-15 Banded Glute Bridge Abductions 12-10-8-8ea side DB SL RDL DB Sumo DL 10-8-6-6 1.5 DB Sumo Goblet Squat This is a 1 and a half rep, meaning you will squat all the way down, rise 1/2 way up, lower back down before standing all the way up. This equals 1 rep. 4 Rounds 12-15ea side DB SL Hip Thrust 10-12ea side DB Lateral Lunge w/Knee drive *Hold DB at your hip for the single leg thrust. 4 Rounds 10-15 steps in each direction - Banded Lateral Walks 30 sec (or 10-15reps) Banded Pop Squats
|
|
|
