WOD
 | Sat, May 13 2023 |  |
 | 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 |
| Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20230513 | Home WOD 20230513 | Get Outside Challenge |
Barbell Strength 20230513(Check In) Warmup: 2 rounds 10 push-ups 10 bent-over rows 10 high pulls 10 shoulder presses 10 seated box jumps – Use an empty barbell. 10 weighted Good Mornings 10 weighted Back Rack Back Lunges Back Squats - 10 @ 45/35 - with sets of 5, build to 70% Every 3 mins x 5 rounds - 5 Back Squats @ 70% (increase weight along the way if possible) Pause Push Jerk* + Push Jerk - EMOTM x 10 build light load up to (135/95) - continue building to 70% (3 - 5 sets) - 5 x (1 + 1) (*pause 2 secs on the dip of the first jerk) Accessory: 3 rounds - 15 weighted GHD Situps - 10 alt Pistol Squats - 5 Chinup Negatives (3 sec descent)
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