WOD
 | Sat, Mar 16 2024 |  |
| Barbell Strength 20240316 | Snatch Max | Home WOD 20240316 | Whole Foods Challenge |
Barbell Strength 20240316
(Check In)
Warmup: 200m walk
2 rounds:
-:60 jump rope
-10 pause air squats
-10 cossack squats
-10 legs swings
Then
Accumulate 40 hyperextensions (medium weight)
Barbell warmup:
2 rounds for quality (empty barbell)
-5 romanian deadlifts
-5 muscle snatch
-5 hang snatch pulls
-5 snatch pulls
Snatch pulls:
-3 reps x 3 sets @ 85%
-2 reps x 3 sets @ 95%
-2 reps x 3 sets @ 105+%
Pause Back Squats:
-4 reps x 1 set @ 50%
-4 reps x 4 sets @ 60%
Accessories:
4 rounds of:
-25 weighted gakk squats
-5 barbell squat jumps
| 0% |  | |  | 0% |
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Snatch Max
(Weight,  Snatch)
Find your 1 rep max snatch weight.
This is presumed to be a squat snatch but can also be a power snatch.
| 100% | | | | 0% |
Planned: Mon,Jan5,2026 Sat,Dec13,2025 Wed,Jul16,2025 Sat,Feb22,2025 Wed,Jan22,2025 Sat,Jan4,2025 Tue,Nov26,2024 Wed,Mar27,2024 Sat,Mar23,2024 Sat,Mar16,2024 Wed,Jan25,2023 Wed,Oct26,2022| 1st | 115 Rx | Coach E Wed, Mar 27, 2024
Coach A Sat, Jul 22, 2023 | | 2nd | 83 Rx | Amelia Sat, Feb 22, 2025 | | 3rd | 82 Rx | Coach B Sat, Jul 22, 2023 | | 1st | 215 Rx | Joey P Sat, Dec 13, 2025 | | 2nd | 190 Rx | Victor P Mon, Jan 5, 2026 | | 3rd | 175 Rx | Joe K Sat, Mar 23, 2024 |
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Home WOD 20240316
(Reps)
WARM-UP:
200m walk
2 sets:
5 inchworms
10 alternating shoulder taps
5 burpees to a target
10 air squats
WOD: AMRAP x 17mins
40 burpees to a target (6 in)
40 jumping air squats
30 burpees to a target
30 single-dumbbell goblet squats (15-50)
20 burpees to a target
20 single-arm dumbbell front squats (15-50)
10 burpees to a target
Max-rep double-dumbbell front squats (15-50)
STRETCHING: 2 sets:
1:00 calf roll/side
1:00 quad smash/side
| 0% | | | | 0% |
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Whole Foods Challenge
Mar 1, 2024 - Mar 31, 2024 (Individual Goal 200) 
Score 1 point for each macronutrient made of fresh, whole foods...
- whole food protein
- whole food carbs
- healthy fats
Each fresh macronutrient eaten at a meal counts as 1 point (note: it is not each food item, e.g. multiple veggies would only count as 1 point). Maximum 3 points for a meal.
Any fresh, whole foods or healthy fats eaten as a snack may also count as 1 point.
| Coach J | | | Coach E | | | Tricia | | | Coach B | | | Coach C | | | Coach A | | | Carsyn | | | Marcus | | | Tracy L | | | Joe K | |
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