WOD
 | Sat, Jun 10 2023 |  |
 | 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 |
| Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20230610 | Home WOD 20230610 | Mobility Bingo Challenge |
Barbell Strength 20230610(Check In) Warmup: 3 rounds - 200m Run - 45 sec Row 2 rounds: - 5 Wall Squats (hold bottom for 3 sec) - 30 sec Handstand (or Plank) Shoulder Taps Clean & Jerk Warmup - 5 Clean Pulls - 5 Power Clean - 5 Hang Squat Clean - 5 Split Jerks without barbell (focus on foot placement & consistency) - 5 Split Jerks w/ barbell Clean & Jerk Complex Warmup: 3 rounds of - 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk Clean & Jerk - warm up to 65% of 1RM - 9 x 1 (add weight every 3 sets - not intended to go for a max today, but work on form/technique at heavier weights) Accessory: 3 rounds - 6 alternating Back Rack Lunges (heavy) - 30 sec Handstand Hold - 25 GHD Hip Extensions Stretch: - 1 min foam roll Quads - 1 min foam roll Lower Back - 1 min foam roll Calves
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