WOD
 | Sat, Jun 3 2023 |  |
| Barbell Strength 20230603 | Back Squat Max | Home WOD 20230603 | Mobility Bingo Challenge |
Barbell Strength 20230603
(Check In)
Warmup: 400m jog
3 rounds
- 10 twist and reach
- 10 side lunges (5/leg)
- 5 goblet squats (light)
- 5 pause goblet squats (light)
Back Squat
- Warm up sets of 5 to 70%
- 2 x 5
- 2 x 3
- 3 x 1 (build to max)
Deadlift
- warmup
- 3 x 10 (choose a weight you can be consistent with across all 10 reps but you wouldn't want to do 12 of)
Accessory: 2 rounds
- 20-30 GHD Situps
- 45 sec Atlas Stone hold (at chest)
- 10 Barbell Staggered Stance Good Mornings
Stretch: 2 rounds
- 1 min Quad foam roll
- 1 min Straddle stretch
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| Tricia | Yes | | | Coach E | Yes | | | Coach A | Yes | | | Tracy L | Yes | | | Joey P | Yes | | | Kristen | Yes | | | Marcus | Yes | |
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Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
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Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Coach A | 215 Rx | | | Tricia | 195 Rx | | | Coach E | 175 Rx | |
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Home WOD 20230603
(Time)
WARM-UP:
2 sets
:30 mountain climbers
5 [elbow-to-instep](https://youtu.be/nTCY0AKO6dM)/side
:30 plank shoulder taps
10 alternating Cossack squats
1 set:
5 wall squats
10 air squats
3 DB pause squats
5 DB squats
6-10 alternating single-leg squats
4-6 alternating weighted single-leg squats
1 set:
6 alternating weighted single-leg squats
5 DB squats
10 air squats
– No rest between movements.
CORE STRENGTH: For completion
100 sit-ups
WOD: 3 sets for reps
EQUIPMENT
:40 alternating weighted single-leg squats
– Rest :20
:40 DB squats
– Rest :20
:40 air squats
– Rest 3:00
BODYWEIGHT
:40 alternating single-leg squats
– Rest :20
:40 weighted squats
– Rest :20
:40 air squats
– Rest 3:00
STRETCHING:
1:00 couch stretch/side
1:00 hamstring stretch/side
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Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
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