WOD
 | Sat, Jun 18 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20220618 | Home WOD 20220618 |
Barbell Strength 20220618(Check In) Warmup: 3 Rounds - 1 min bike, row, or run - 10 staggered-stance good mornings/leg - 10 leg swings/leg (front and back) - 10 alternating Cossack squat Accessory: 3 Rounds - 8 Single Leg Deadlift /leg - 8 Single Leg Glute Bridge w/ Press - 10 Snatch Grip Upright Row - 10 Overhead Band Pullapart Deadlift - warmup 5-5-5 - then 12-10-8-6-4-2 Shoulder to Overhead (unbroken sets) - 10 @ 55% - 8 @ 60% - 6 @ 65% - 4 @ 70% - 2 @ 75% Closer: Accumulate 3 MIns in Wall Sit Then 4 Rounds of - 25 GHD Situps - 50m OH DB Carry /arm
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