WOD
 | Sat, Mar 11 2023 |  |
 | Gymversary: Joey P(7) |
| Barbell Strength 20230311 | 5 Rep Max Bench Bench Press | Home WOD 20230311 | Other Results | 1000 Air Squats |
Barbell Strength 20230311
(Check In)
Warmup: 3 rounds
- 10 PVC Passthrough
- 30 sec Reach, Roll & Lift /side
- 20 banded Pullaparts
- 10 Prone Press
Shoulder Press
- 3 x 10 for load
Pause Back Squat + 2 Back Squats
- 7 x (1 + 2) - start at 60%
(3 sec pause)
Bench Press
- 5 x 5 for load
Accessory: 3 rounds
- 15 GHD Situps
- 15 Russian KB Swings (heavy)
- 8 Bulgarian Split Squats /leg
| 0% |  | |  | 0% |
| Phil | Yes | | | Amelia | Yes | | | Matt | Yes | | | Coach B | Yes | | | Coach A | Yes | | | Aaron D | Yes | | | Coach E | Yes | |
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5 Rep Max Bench Bench Press
(Weight,  5 Rep Max)
Record heaviest unassisted Bench Press for 5 reps
| 0% | | | | 0% |
| 1st | 105 Rx | Coach B Sat, Mar 11, 2023 | | 2nd | 95 Rx | Coach A Sat, Mar 11, 2023 | | 3rd | 90 Rx | Coach E Sat, Mar 11, 2023 | | 1st | 145 Rx | Aaron D Sat, Mar 11, 2023
Matt Sat, Mar 11, 2023 | | 2nd | 95 Rx | Phil Sat, Mar 11, 2023 |
| 1st | 105 Rx | Coach B Sat, Mar 11, 2023 | | 2nd | 95 Rx | Coach E Thu, Jul 20, 2023
Coach A Sat, Mar 11, 2023 | | 3rd | 90 Rx | Tracy L Mon, Apr 8, 2024
Amelia Mon, Apr 8, 2024 | | 1st | 185 Rx | Coach C Mon, Apr 8, 2024 | | 2nd | 175 Rx | James H Mon, Apr 8, 2024 | | 3rd | 165 Rx | Joey P Mon, Apr 8, 2024
Josh Mon, Apr 8, 2024 |
| Matt | 145 Rx | 4th | | Aaron D | 145 Rx | 4th | | Coach B | 105 Rx | 1st | | Phil | 95 Rx | 5th | | Coach A | 95 Rx | 2nd | | Coach E | 90 Rx | | | Amelia | 55 Rx | |
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Home WOD 20230311
(Time)
Warmup: 2 rounds EMOTM
Min 1 - 45 sec jump rope singles
Min 2 - 45 sec of 3 air squats + 1 burpee
Min 3 - 45 sec alt weighted clean & press
WOD:
- 400m Weighted Carry
- 50 Alternating Single Leg Squats
- 1600m Run
Stretch: 2 rounds
- 30 sec Frog stretch
- 30 sec Couch stretch /leg
| 0% | | | | 0% |
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1000 Air Squats
Mar 1, 2023 - Mar 31, 2023 (Individual Goal 1,000) 
Accumulate 1000 Air Squats in the month of March.
Focus on good depth and upright body position.
If you cannot squat below parallel, then go as low as you can (with upright torso) but also focus on ankle mobility to help you achieve a full depth (below parallel) squat by the end of the month.
| Coach J | | | Phil | | | Coach E | | | Amelia | | | Tricia | | | Tracy L | | | Coach A | | | Lisa | | | James H | | | Matt | | | Dan | | | Coach B | | | Marcus | | | Katie C | |
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