WOD
 | Sat, Jan 14 2023 |  |
 | 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 |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20230114 | CFA Kids 20230114 | Home WOD 20230114 | Other Results | 500 Situps in January |
Barbell Strength 20230114(Check In) Warmup: 8 Min - Min 1: 45 sec Cardio (Row/Bike) - Min 2: 3 Wall Squats Snatch Warmup - 6 Hang Snatch High Pull - 6 Hang Muscle Snatch - 6 BTN Push Jerk - 6 Overhead Squat - 6 Hang Power Snatch - 6 Hang Squat Snatch Snatch Complex: 5 sets for load - 1 Snatch High Pull - 1 Hang Power Snatch - 1 Hang Squat Snatch (all reps from above the knee) then 2 sets of the above complex - 1 @ 95% of above load - 1 @ 90% of above load Accessory 1: 4 Rounds - 10 DB Bench Press - 10 DB Tricep Extensions - 10 Spanish Squats Accessory 2: 3 Rounds - 25 GHD Hip Extensions - 10 Dip Shrugs + 3 Negatives - 10 Barbell Leg Lifts
|
|
|
