WOD
 | Sat, Mar 9 2024 |  |
 | Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 17, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Sat, May 18, 2024 at 7:00am Burpee Mile |
| Mon, May 27, 2024 at 10:00am Memorial Day Murph |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barball Strength 20240309 | Home WOD 20240309 | Other Results | Whole Foods Challenge |
Barball Strength 20240309(Check In) Warmup: 200m walk 2 rounds: -20 jumping jacks -5 PVC good mornings -5 PVC overhead squats -5 squat jumps Then Accumulate 40 hyperextensions (medium weight) Barbell warmup: 2 rounds for quality (empty barbell) -5 romanian deadlifts -5 muscle snatch -5 behind the neck press -5 overhead squat Snatch (Week 6/6): 3 reps x 3 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 3 sets @ 90%+ Front Squat + Push Press (1RM of C&J) 1 front squat + 3 push press @ 50% x 4 sets Deficit Deadlift (25# plate) 5 reps x 1 set @ 50% 5 reps x 1 set @ 60% 5 reps x 5 sets @ 75% Accessory: 4 sets -15 weighted gakk squat -10 Russian twist (35/26 Kettlebell) Stretch: - 1 min quad roll /leg - 1 min Calf stretch /leg
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