WOD
 | Sat, Jun 24 2023 |  |
| Barbell Strength 20230624 | Home WOD 20230624 | Mobility Bingo Challenge |
Barbell Strength 20230624
(Check In)
Warmup: 4 Minute Run/Row/Bike
-Foam Roller-Back/Lats/Glutes/Inner Leg/Outer Leg/Quads
-Banded Glute Activation
Strength
-Press In Split 3x5
Complex
-Front Squat + Jerk Dip + Split Jerk
6-8 x (1+2+1)
Halting Snatch DL 70%x5x4
Accessory: 3 rounds
- 8 Rig Supported Leg Lift Descents
- Weighted Walking Lunge 3x10 Each Leg
- Weighted Planks 3x20-30 Sec
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| Coach B | Yes | | | Coach E | Yes | | | Joe S | Yes | | | Chloe | Yes | | | Aaron D | Yes | |
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Home WOD 20230624
(Time)
WARM-UP:
1 set:
1:00 inchworms
:30 alternating plank shoulder taps
:30 knee push-ups
3 single-arm plank holds/arm (:03)
10 hollow rocks
3 partial wall walks
:30 handstand hold (back to wall)
3 wall walks + hold (:05)
5 wall walks AFAP
– Rest as needed between all movements
SKILL/STRENGTH: 3 sets
25 supermen
– Rest as needed
WOD: For time
30 wall walks
STRETCHING:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/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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