WOD
 | Sat, Apr 8 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 20230408 | Home WOD 20230408 | Stay Hydrated Challenge |
Barbell Strength 20230408(Check In) Warmup x 2 min cardio warmup 3 rounds PVC openers - 10 Prone Raise (5 sec hold) - 10 OH Shrugs - 10 extended Passthroughs - 5 Compression to OH Extension (5 sec hold) Bench Press Warmup EMOTM x 12 Min 1 - 3 Chin-ups (weighted if possible) Min 2 - 3 Bench Press (build to heavy set of 3 for both movements) Chin Up Closer - 3 x 5 Chin Negatives (3 sec descent) Squat Warmup - 1 x 10 banded Glute Activation steps /direction - 2 x 5 Banded Squats Squat Complex - 5 sets - 2 Zombie Squats then... - 1 Tempo Pause Back Squat (5 sec descent, 5 sec hold at bottom, 1 sec pause halfway up) then 2 Regular Back Squats Accessory: 4 rounds - 3 BTN Snatch Grip Push Press - 10 Snatch Grip Bent Over Row then finish with 400m jog
|
|
|
