WOD
 | Sat, Jul 8 2023 |  |
 | 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 |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20230708 | Front Squat Max | Home WOD 20230708 | 1776 Pushup Challenge |
Barbell Strength 20230708(Check In) Warmup: 3 rounds - 20 Jumping Jacks - 5 Pushups - 20 Alt Shoulder Taps - 5 Shoulder Press (PVC) Shoulder Press - build to heavy set of 3 (70+% of 1RM) - 5 x 3 @ heavy weight above (one set every 3 mins) Front Squat - warmup EMOTM x 12 - Min 1-4 = 5 Front Squats - Min 5-8 = 3 Front Squats - Min 9-12 = 1 Front Squat (add load every minute) Accessory: 3 rounds - 20 banded side-steps (moving right) - 20 banded good mornings - 20 banded side-steps (moving left) - 10 single-leg glute bridges /leg Stretch: Accumulate... - 30 Reach, Roll & Lift - 50 Banded Face Pulls
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Squats
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