WOD
 | Sat, Apr 1 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 (7 days ago) |
| Barbell Strength 20230401 | 10RM Back Squat | Home WOD 20230401 | Stay Hydrated Challenge |
Barbell Strength 20230401(Check In) Warmup: 2 rounds - 1 min Bike/Row/Run - 10 staggered stance Good Mornings /side - 10 Leg Swings /leg - 10 Groiners /side - 10 alt Cossack Squats Snatch Deadlifts - 10 @ 45/35 - 3 x 5 adding weight to 85% - 5 x 5 @ 85% or more - 4 x 3 Snatch Pulls (heavy) Back Squat - 10 @ 45/35 - 3 x 5 working to 50% - 4 x 10 (build to max for 10) Accessory: 3 rounds (one after the other) - Max wide-grip strict pull-ups - 30 sec double DB Bent Over Row (50/35) - 25 GHD Situps (rest 2 mins between rounds)
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Squats
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