WOD
 | Sat, Mar 23 2024 |  |
 | Sat, May 18, 2024 at 7:00am Burpee Mile |
| Mon, May 27, 2024 at 10:00am Memorial Day Murph |
| Thu, Jul 4, 2024 at 10:00am Sparks Marina Paddleboard and BBQ |
| Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
 | Gymversary: Coach J(11) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| Barbell Strength 20240323 | Home WOD 20240323 | Snatch Max | Whole Foods Challenge |
Barbell Strength 20240323(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 Test: -10 reps x 1 set barbell only -8 reps x 1 set @ 55% -6 reps x 1 set @ 65-70% -3 reps x 1 set @ 75% -3 reps x 1 set @ 85% -1 rep x 7 sets to find 1RM Accessories: 4 rounds of: -25 weighted gakk squats -10 walking lunges Stretching: -:60 quad foam roll -:60 pigeon stretch -:60 child pose
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Snatch
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