WOD
 | Sat, May 18 2024 |  |
 | 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20240518 | Home WOD 20240518 |
Barbell Strength 20240518(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 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 Accessories: 3 rounds -10 hyperextensions (2 sec hold at extension) -10 butterfly sit ups -10 gakk squats Cleans: -5 reps x 2 sets at 50-60% -4 reps x 3 sets at 60-70% -3 reps x 2 sets at 65-75% Jerks: -5 reps x 2 sets at 50-60%+ -4 reps x 3 sets at 60-70%+ -3 reps x 2 sets at 70-80% Accessories: -4 sets x 6 reps depth jumps (20 inch box) Stretching: -Foam rolling for quads and hamstrings -60 sec childs pose -60 sec scorpion
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