WOD
 | Sat, May 6 2023 |  |
| Barbell Strength 20230506 | Home WOD 20230506 | Get Outside Challenge |
Barbell Strength 20230506
(Check In)
Warmup: 2 rounds
5 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
20 forward and back leg swings (10 each leg)
Cleans
- warmup
- Squat Cleans 3-3-3-3-3
(rest 2 mins between sets)
- Power 5-5-3-3-3-1-1-1-1
Push Jerks
- 5 x 5 (hold receiving position of final rep for 3 secs)
Accessory: 3 rounds
- 6 Back Rack Back Lunges /leg
- 15 GHD Hip Extensions
Stretch
- 1 min foam roll Upper Back
- 1 min seated Straddle stretch
- 1 min Forearm stretch
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| Coach B | Yes | | | Tricia | Yes | | | Coach E | Yes | | | Joe K | Yes | | | Matt | Yes | | | Aaron D | Yes | | | Coach A | Yes | | | Tracy L | Yes | | | Katie C | Yes | | | Josh | Yes | |
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Home WOD 20230506
(Time)
WARM-UP: 3 sets
10 knee pushups
10 PVC pass throughs
5 step back lunge + high knee jump/leg
10 goblet squats
10 DB presses
STRENGTH: 2 sets
10 DB power snatches
– Use two DBs if possible
EMOTM x 5:
3 wall squats
– Hold the bottom of each rep for 03s
WOD:
EQUIPMENT: EMOTM x 10
30s DB power snatches
BODYWEIGHT: 10 sets
20s handstand shoulder taps
– Rest 10s
20s jumps to or over an object
– Rest 10s
STRETCHING: Accumulate
1:00 foam roll upper back
1:00 foam roll lower back
1:00 child’s pose stretch
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Get Outside Challenge
May 1, 2023 - May 31, 2023 (Individual Goal 1,200) 
Now that you've practiced hydrating, let's get out in the sun more.
Accumulate at least 1200 minutes (20 hours) of walking, running, or other physically demanding exertions outside during the month of May. Walk the dog, take a hike, take breaks from your desk job. Whatever it takes to get yourself moving outside(note: just standing around outside doesn't count).
Enter your daily results in minutes.
| Patrick | | | Marcus | | | Coach J | | | Katie C | | | Coach E | | | Coach B | | | Tracy L | | | Amelia | | | Matt | | | Phil | | | Heather | | | Tricia | | | Coach A | |
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