WOD
 | Sat, Jun 17 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 |
 | Welcome: Carlos |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20230617 | Home WOD 20230617 | Mobility Bingo Challenge |
Barbell Strength 20230617(Check In) Warmup: 400m run or 500m row or 1200m bike 2 mins of Moby Flower (squats) 3 Rounds of Double DB DT (12 DLs, 9 hang Power Cleans, 6 press/jerks) Front Squat Warmup - 10 @ 45/35 - 5 @ 30% - 3 @ 40% - 2 @ 50% - 2 @ 60% Bottoms up Front Squats (singles) - 5 x 3 @ 60% or higher Power Clean + Hang Power Clean - Warm up to 60-70% Every 30 sec x 12 sets - 1 Power Clean + 1 Hang Power Clean (perform complex unbroken, hold a challenging weight across all sets, around 60-70% of 1RM) Accessory: 3 rounds - 3 False Grip Ring Pullups (or 5 FG Ring Rows) - 3 Strict Muscle Ups (or 5 jumping Muscle Ups) - 10 sec Ring Support Hold (top) - 10 sec Ring Support Hold (bottom)
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