WOD
 | Sat, Apr 20 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 |
 | Happy Birthday: Tracy L |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20240420 | Home WOD 20240420 | Other Results | April Ab Challenge |
Barbell Strength 20240420(Check In) 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 -10 PVC around the worlds -15 front rack pulses Accessories: 2 rounds of -10 hyperextensions -10 gakk squats Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 4/8): -5 reps x 2 sets at 50-60%+ -4 reps x 3 sets at 60-70%+ -3 reps x 2 sets at 70-80% Shoulder Press (week 4/4): -10-8-8-6-6 building to 60-70% ---Lift once every 3 minutes Accessories: 3 rounds -6 barbell kang squats (45/35) -6 barbell jump squats (45/35) Stretching: -:60 Pidgeon stretch -:60 couch stretch -:60 scorpion stretch
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