WOD
 | Sat, Mar 25 2023 |  |
 | Gymversary: Coach E(7) |
| Barbell Strength 20230325 | Sumo Deadlift | Home WOD 20230325 | 1000 Air Squats |
Barbell Strength 20230325
(Check In)
Warmup: Junkyard Dog
2 rounds
- 10 Alt Cossack Squats
- 5 Pause Goblet Squats
1 round
- 10 lying Hip Crossovers
- 10 weighted Good Mornings
Deadlifts
- 3 x 3 Deficits w/ pause
- 3 x 3 Sumo Warmup
- 7 x 1 Sumo for load
Double Bounce Back Squats
- 5 x 3
Accessory: 3 rounds
- 25 GHD Hip Extensions
- 15 weighted Glute Raises
- 10 seated Single Arm DB Press /arm
| 0% |  | |  | 0% |
| Coach E | Yes | | | Matt | Yes | | | Coach A | Yes | | | Joe K | Yes | | | Tricia | Yes | | | Aaron D | Yes | | | Phil | Yes | |
|
Sumo Deadlift
(Weight,  Misc Barbell)
Max weight sumo deadlift
| 0% | | | | 0% |
| 1st | 250 Rx | Coach A Sat, Mar 25, 2023 | | 2nd | 235 Rx | Coach E Sat, Mar 25, 2023 | | 1st | 405 Rx | Joe K Sat, Mar 25, 2023 | | 2nd | 275 Rx | Aaron D Sat, Mar 25, 2023 | | 3rd | 255 Rx | Matt Sat, Mar 25, 2023 |
| 1st | 250 Rx | Coach A Sat, Mar 25, 2023 | | 2nd | 235 Rx | Coach E Sat, Mar 25, 2023 | | 3rd | 195 Rx | Coach B Wed, Jun 26, 2019 | | 1st | 405 Rx | Joe K Sat, Mar 25, 2023 | | 2nd | 275 Rx | Aaron D Sat, Mar 25, 2023 | | 3rd | 255 Rx | Coach J Sun, Mar 26, 2023
Matt Sat, Mar 25, 2023 |
| Joe K | 405 Rx | 1st | | Aaron D | 275 Rx | 2nd | | Matt | 255 Rx | 3rd | | Coach A | 250 Rx | 1st | | Coach E | 235 Rx | 2nd | | Tricia | 225 Rx | | | Phil | 125 Rx | 5th |
|
Home WOD 20230325
(Time)
Warmup:
200m jog
5 elbow instep + hamstring stretch /side
10 alternating dead bugs
WOD: 5 Rounds
- 200m Run
- 25 Air Squats
- 15 V-ups
Stretch: 2 rounds
- 30 sec Leg Swings /leg
- 30 sec standing Hamstring 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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