WOD
 | Sat, Nov 25 2023 |  |
| Barbell Strength 20231125 | MAX Weight Hang power Clean | Home WOD 20231125 | November Lunge Challenge |
Barbell Strength 20231125
(Check In)
Warmup:
2 rounds
- 10 scorpion stretches (slow)
- 10 table tops (slow)
- 1 min sit and reach (middle, left, right)
2 rounds
- 200-m run
- 10 hip extensions
- 10 sit-ups
1 round
- 1 min bike or row
- 30 sec handstand hold
- 10 good mornings + hop
- 10 leg swings /leg
Snatch Drill
- warmup
- 7 x 1 Back Squat + OHS/Snatch Balance
Hang Power Clean
- Warmup
then EMOTM x 12
- 1 Hang Power Clean
(begin at 70% of 1RM Power Clean)
Accessory: 3 rounds
- 200m backward sled pull 70/45
- 40 banded hamstring curls
- 10 hand release pushups
Stretch: 1 min banded shoulder stretch /arm
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| Matt | Yes | | | Coach A | Yes | | | Tricia | Yes | | | Erandi | Yes | | | Ben | Yes | | | Claire | Yes | | | Coach E | Yes | | | Joe K | Yes | |
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MAX Weight Hang power Clean
(Weight,  Cleans)
Maximum weight HANG Power Clean
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Planned: Thu,Jun12,2025 Sun,Dec31,2023 Sat,Nov25,2023 Mon,May2,2022 Mon,Feb5,2018| 1st | 145 Rx | Coach E Sat, Nov 25, 2023 | | 2nd | 140 Rx | Coach A Sat, Nov 25, 2023 | | 3rd | 60 Rx | Erandi Sat, Nov 25, 2023 | | 1st | 205 Rx | Joe K Sat, Nov 25, 2023 | | 2nd | 195 Rx | Matt Sat, Nov 25, 2023 |
| 1st | 155 Rx | Coach E Thu, Jun 12, 2025 | | 2nd | 140 Rx | Coach A Sat, Nov 25, 2023 | | 3rd | 110 Rx | Natalie Thu, Jun 12, 2025
Erandi Thu, Jun 12, 2025 | | 1st | 275 Rx | Joey P Thu, Jun 12, 2025 | | 2nd | 235 Rx | Coach C Tue, Feb 6, 2024 | | 3rd | 215 Rx | Coach J Wed, Nov 8, 2017 |
| Ben | 240 Rx | | | Joe K | 205 Rx | 4th | | Matt | 195 Rx | 5th | | Coach E | 145 Rx | | | Coach A | 140 Rx | 2nd | | Claire | 125 Rx | | | Tricia | 85 Rx | | | Erandi | 60 Rx | |
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Home WOD 20231125
(Time, Rx2)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or jump
– Switch after :60 of work
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
WOD WARM-UP:
1 set:
Perform each drill 50m out and 50m back
High knees
Butt kickers
Skip for height
Skip for distance
Side shuffle (switch directions halfway through)
Jog
1 set:
100m run
– Rest 2:00
200m run
WOD: For time:
Run 800 meters
– Rest 2:00
Run 600 meters
– Rest 1:00
Run 400 meters
– Rest :30
Run 200 meters
Rx2
Run 600 meters
– Rest 2:00
Run 400 meters
– Rest 1:00
Run 200 meters
– Rest :30
Run 100 meters
STRETCHING:
1:00 foam roll quads
1:00 couch stretch/side
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November Lunge Challenge
Nov 1, 2023 - Nov 30, 2023 (Individual Goal 1,500) 
Accumulate 1500 Lunges (50/day)
You may do walking lunges, front lunges or back lunges. Work to touch back knee on every lunge.
| Amelia | | | Donna | | | Coach J | | | Tracy L | | | Coach E | | | Phil | | | Coach A | |
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