WOD
 | Sat, Apr 6 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 A(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20240406 | Home WOD 20240406 | April Ab Challenge |
Barbell Strength 20240406(Check In) Warm-up: 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 PVC pass-throughs -15 front rack pulses Empty barbell warm-up: 2 rounds of -3 deadlifts -3 clean pulls -3 power cleans -3 hang squat cleans -3 front squats -3 overhead presses Clean (week 2/8): -5 reps x 3 sets @ 50-60% -4 reps x 5 sets @ 60-70% Shoulder Press (week 2/4): -3 reps x 4 sets @ 80-85% -max reps x 1 sets @ 80-85% Accessories: 3 rounds -20 gakk squats -15Russian kettlebell swings (53/35) -10 KB front rack walking lunges (53/35) -:45 plank Stretching: -:60 Pidgeon stretch -:60 couch stretch -:60 scorpion stretch
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