MK Queen

Saturday, April 1WOD Warm-up: 1:00 Leg swing 1:00 Row 5 Up/Down Dog 10 Spiderman Lunge 5 Deep Squat Complex 1 Wall Walk-Up 5 Push Press + Lunge + Lunge WOD:...

Saturday, February 17WOD Happy Birthday, Megan Healy! Warm-Up: 1:00 Row 1:00 Deep Squat Complex 10 Cat-Cow 10 Hollow Rock 10 Air Squat 10 Lat Pull + 5 Knee Raise 10...

Friday, February 17WOD Warm-Up: 7:00 AMRAP 3 Up/Down Dog 6 Scorpion 9 Push-Up 12 Reverse Snow Angel 3 Deep Squat Complex 6 Spiderman Lunge 9 Superman 12 Samson Lunge WOD:...

Thursday, February 15WOD Warm-Up: 7 Min AMRAP 10/8 Cal Bike 5 Up/Down Dog 10 Hollow Rocks 4 Deep Squat Complex 10 Box Step Up 3 Box Jump 10 Single Leg...

Wednesday, February 15WOD Happy Birthday, Evan Eile! Warm-Up: 1:00 Row 1:00 Inchworm Lunge 5 Up/Down Dog 10 Deadlift 8 Muscle Clean 6 Hang Power Clean 4 Power Clean 5 Lateral...

Tuesday, February 14WOD 021423 Happy Birthday, Sheiloh Carlos! Warm-Up: 10 Pass Thru :30 PVC T-Spine Stretch 5 Up/Down Dog 10 Lat Pull 150m Run 5 DB Strict Press 10 Ring...

Monday, February 13WOD Warm-Up: 10 Hamstring Rack Stretch 10 Bird Dog 10 Superman 5 Deep Squat Complex 10 Curtsy Lunge 10 Wall Squat 10 Single Leg V-Up 5 Pause Back...

Saturday, February 11WOD Warm-Up: 5:00 AMRAP 3 Up/Down Dog 10 Spiderman Lunge 4 Deep Squat Complex 10 Single Leg V-Up 5 Muscle Clean & Press 10 Air Squat 2x Thru...

Friday, February 10WOD Warm-Up: 1:00 Bike 1:00 Empty Sled Walk 1:00 Inchworm Lunge 10 T-Spine Rotation 10 Samson Lunge 10 Hanging Knee Raise 10 Front Rack Lungem (empty bar) WOD:...

Thursday, February 9WOD Warm-Up: 1:00 Row 1:00 Leg Swings :30 Each Movement Jumping Jacks Bootstrapper Hollow Rocks Box Step Up Tuck-Up Spiderman Lunge Box Jump Over Abmat Sit-Up WOD: With...