WOD
 | Sat, May 4 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: Patrick(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20240504 | Home WOD 20240504 |
Barbell Strength 20240504(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 air squats -10 PVC pass-throughs -10 PVC around the worlds -15 front rack pulses Accessories: 2 rounds of -10 GHD sit up -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 6/8): -3 reps x 3 sets at 70-80% -2 reps x 3 sets at 80-90% -1 rep x 3 sets at 90%+ Jerk (week 2/4): -5 reps x 3 sets at 50-60% -4 reps x 5 sets at 60-70% Accessory: 2 rounds of -10 box jump (24/20) -16 double DB front rack walking lunge (40/30) Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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