July 22, 2022
Benchmark Friday 07/22/22 Warm Up - Overhead Practice - Empty Bar 3 Muscle Snatches 2 Power Snatches 1 Overhead Squat Wod - For Time Nancy 5 Rounds 400m Run 15 OHS @ 95/65
July 21, 2022
Wednesday 07/20/20 Wod - 10min EMOM Odd - 3-5 Squat Cleans (Mod/Heavy) Even - Max Lateral Burpees* Rest 5mins, Then 15-12-9-6-3 Deadlifts @ 155/105 100m Run Optional - 1200m Row For Time *Lateral Burpees Over & Back = 1 rep
July 21, 2022
Thursday 07/21/22 Active Endurance Day!! Wod - 42min. AMCAP Row For Calories *Every 3mins (starting at 0:00) 15 R-KBS @ 24/16
July 19, 2022
Tuesday 07/19/22 We wear Pink on Wednesdays!! Skills/Strength - Push Ups - 5sets x 8-10reps SuperSet w/ Bent Over Barbell Rows - 5sets x 10-12reps Wod - For Time Buy In - 400m Run 4 Rounds 21 Hang Power Cleans @ 95/65 12 Pull Ups 30 Double Unders Buy Out - 400m Run
July 18, 2022
Monday 07/18/22 Strength - Build To Heavy Set Push Press - 7sets x 4reps Wod - For Time 4 Rounds 10 Devil’s Lunge @ 40/25 12 DB Thrusters @ “ “ 200m Run *Devils Lunge - Burpee w/DB + Alt. Lunges
July 18, 2022
Ladies! We have a pretty good size group already registered! It’s 5 months away, but not too late to register. Registration link below: • Use Code MG20 for 20% Off at the Time of This Post! May Not Last Long! Be sure to join Team iQ Muddy Angels When Registering!
July 16, 2022
Plans for 9/11? Check it out! Event is capped at 250 people for the Individual stair climb. Additionally, There are RX and Scaled divisions for the team hero WOD. Registration link with detailed info below: •
July 14, 2022
Thursday 07/14/22 National Mac & Cheese Day!! Wod - 15 Alt. Rev. Lunges 10 Hand Release Push Ups 15 Sit Ups 15 Squat Jumps 5 Inch Worms 15 Shoulder Taps 10 10m Lateral Shuffles 10 Slam Balls 800m Run Then Repeat In Reverse Order :- (800m Run up to 15 Alt. Rev. Lunges)
July 13, 2022
Wednesday 07/13/22 Strength - Build to Heavy Set Front Squats - 7sets x 4 reps Wod - For Time 3 Rounds 300m Run 20 Burpees to 6” Target 20 Front Squats @ 135/95