WOD
 | Sat, Dec 2 2023 |  |
| Barbell Strength 20231202 | 5RM Back Squat | Deadlift 5-Rep Max | Home WOD 20231202 | Hip Mobilization Challenge |
Barbell Strength 20231202
(Check In)
Warmup
200-meter jog
50-ft soldier kicks
50-ft alternating quad stretch
50-ft high knees
50-ft butt kickers
50-ft alternating walking lunges
50-ft broad jumps
50-ft skip for height
50-ft skip for distance
Offset Bench Press
- warmup 15-12-10 @ 45/35
- 5 x 8 Offset Bench Press (have partner shift weight each rep)
Back Squat or Deadlift
- Warmup 10-8-6
- Work toward 5RM
Accessory: 3 rounds
- 5 weighted Thoracic Extension
- 10 slow Hanging Knee Raises
- 15 weighted Russian Twists
Stretch: 2 rounds
- 1 min Couch stretch /side
- 1 min 90/90 stretch /side
| 0% |  | |  | 0% |
| Coach B | Yes | | | Carsyn | Yes | | | Erandi | Yes | | | Tracy L | Yes | | | Tricia | Yes | | | Phil | Yes | | | Coach E | Yes | | | Joe K | Yes | | | Joey P | Yes | |
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5RM Back Squat
(Weight,  5 Rep Max)
Establish a 5 rep max weight Back Squat
| 100% | | | | 0% |
Planned: Mon,Nov3,2025 Wed,Aug13,2025 Thu,Jan30,2025 Sat,Nov23,2024 Tue,Jul9,2024 Sat,Dec2,2023 Thu,Oct13,2022 Wed,Aug24,2022 Tue,Nov9,2021 Wed,Nov3,2021 Sat,Oct9,2021 Mon,Jun14,2021| 1st | 170 Rx | Coach E Sat, Nov 23, 2024 | | 2nd | 165 Rx | Julie A Mon, Nov 3, 2025 | | 3rd | 160 Rx | Coach A Sat, Nov 23, 2024 | | 1st | 355 Rx | Coach C Wed, Aug 13, 2025 | | 2nd | 335 Rx | Kyle Wed, Aug 13, 2025 | | 3rd | 265 Rx | Brandon Mon, Nov 3, 2025
Derrick Wed, Aug 13, 2025 |
| Tricia | 175 Rx | | | Coach E | 165 Rx | | | Joey P | 155 Rx | | | Erandi | 145 Rx | 4th | | Tracy L | 130 Rx | 6th | | Carsyn | 115 Rx | |
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Deadlift 5-Rep Max
(Weight, 5 Rep Max)
Work to max weight Deadlift for 5 unbroken reps
| 0% | | | | 0% |
Planned: Fri,Jul25,2025 Sat,Nov23,2024 Mon,Aug12,2024 Sat,Dec2,2023 Sat,Oct7,2023 Sat,Nov26,2022 Wed,Jun16,2021 Mon,Feb1,2021 Mon,Jan11,2021 Fri,Jan8,2021 Tue,Jan5,2021 Mon,Jan4,2021| 1st | 205 Rx | Coach E Sun, Dec 10, 2023 | | 2nd | 190 Rx | Coach B Fri, Jul 25, 2025 | | 3rd | 155 Rx | Tracy L Tue, Nov 8, 2022 | | 1st | 405 Rx | Coach C Fri, Jul 25, 2025 | | 2nd | 315 Rx | Brice Fri, Jul 25, 2025
Joe K Sat, Jan 20, 2024 | | 3rd | 305 Rx | Josh Tue, Nov 8, 2022 |
| Joe K | 275 Rx | | | Coach B | 175 Rx | | | Phil | 125 Rx | 7th |
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Home WOD 20231202
(Time)
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, Bike, Jump
– Perform straight through on one machine OR 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
RUNNING DRILLS AND PACING PRACTICE:
The 100m interval should be completed between (:23-:38) — that is a 6:00-10:00 mile pace
The 200m interval should be completed between (:45-1:15) — that is a 6:00-10:00 mile pace
1 set:
Perform each drill 50-meter out and 50-meter 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 800m
– Rest 2:00
Run 600m
– Rest 1:00
Run 400m
– Rest :30
Run 200m
STRETCHING:
1:00 foam roll quads
1:00 couch stretch/side
| 0% | | | | 0% |
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Hip Mobilization Challenge
Dec 1, 2023 - Dec 31, 2023 (Individual Goal 150) 
Loosen up the hips by sitting cross-legged on the floor at least 5 minutes per day.
Record the number of minutes seated cross-legged on the floor. Don't estimate it. Use a clock to keep track of the time.
The more, the better. Try to work up to 10, 20, or 30 minutes.
Sitting on the floor will help loosen up the hips, combat the effects of sitting in a chair, and help with your hip flexion mobility.
For an extra challenge, try lowering to the floor and rise up from the floor without using your arms for assistance.
| Coach B | | | Tracy L | | | Coach J | | | Coach E | | | Tricia | | | Donna | | | Coach C | | | Carsyn | | | Amber H | | | Nickolas | | | Patrick | | | Coach A | | | Joe K | | | Natalie | | | Daniel O | |
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