WOD

Sat, Oct 7 2023

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
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Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)
Barbell Strength 20231007Deadlift 5-Rep MaxHome WOD 2023100723Scary Squat Challenge

Barbell Strength 20231007


(Check In)
Warmup: 2 rounds
- 1 min Run/Bike/Row
- 15 PVC Passthroughs
- 10 Pushups
- 5 Strict Pullups (pause 3 sec at bottom)

Split Jerk Footwork
- without barbell
- press in lunge
- with barbell

2 rounds
- 3 strict press 45/35
- 3 push press 45/35
- 3 split jerk 45/35

2 Push Press + 1 Split Jerk
- build to 75% of 1 RM Push Press (3-4 sets)
- 7 sets (increase weight as appropriate, rest as needed)

Build to 5RM Deadlift
(record in separate tab)

Accessory: 5 Rounds
- 50 ft Double DB Walking Lunge
(increase weight each round)
- 20 sec Bottom of Ring Dip Hold
- 10 False Grip Ring Rows

Stretch: 2 rounds
- thoracic foam roll
- lying hamstring stretch /leg
- shoulder distraction /side

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TriciaYes
CarsynYes
PhilYes
125# dead lift #75 push press x2 split press x1
TejasYes
Coach EYes
Joe KYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)