WOD
 | Sat, May 27 2023 |  |
| Barbell Strength 20230527 | Home WOD 20230527 | Get Outside Challenge |
Barbell Strength 20230527
(Check In)
Warmup: 2 rounds
- 1 min row/run (moderate pace)
- 10 alt Step Back Lunges
- 10 alt Cossack Squats
- 10 slow V-ups
- 10 Good Mornings
Front Squats
front rack & ankle mobility
warm up to 65%
4 x 6 @ 65-75%
Snatch High Pull
- warm up to 80%
- 5 x 3 @ 80-90%
Sumo Deadlift
warm up to 50%
EMOTM x 12
- 3 @ 50-60% (afap)
Accessory:
- 200m overhead Plate Carry (45/25)
- 200m double KB Farmers Carry
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| Coach B | Yes | | | Tricia | Yes | | | Phil | Yes | | | Coach E | Yes | | | Coach J | Yes | |
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Home WOD 20230527
(Time)
WARM-UP: 2 sets
200m run
10 alternating scorpion stretches
10 squat-to-stands
10 hollow rocks
10 DB good mornings
3 wall walks
1-2 sets:
5 DB bent over rows
– Use two DBs
1 set:
10 supermen
:10 superman hold
5-10 DB bent over rows
ACCESSORY
Post-workout:
EMOM 6:
Minute 1 | :30 V-ups
Minute 2 | :30 push-ups
WOD: 5 sets for reps
EQUIPMENT
20 supermen
:10 superman hold
Max unbroken DB bent over rows
– Use two DBs
– Rest 3:00 between sets
BODYWEIGHT
5 sets, each for time:
20 supermen
:10 superman hold
20 plank up-downs
– Rest 1:00 between sets
STRETCHING:
1:00 lat foam roll/side
1:00 child’s pose
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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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