WOD
 | Sat, Jun 1 2024 |  |
 | 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 |
| Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell strength 20240601 | Home WOD 20240601 | Other Results |
Barbell strength 20240601(Check In) Warmup: 200m walk -10 forward leg swings per leg -10 side leg swings per leg -10 hip circles in each direction -10 forward small to large arm circles -10 backward small to large arm circles -10 torso twists -10 samson stretches -10 kang squats -100m run Accessories: -4 sets x 10 reps weighted hyperextension Power snatch + snatch balance + OHS: -4 sets x 2+2+1 @ 50% of 1RM snatch Deadlift: -5 reps @ 50% -5 reps @ 60% -5 reps @ 70% -4 sets x 4 reps @ 80% Accessories: 4 rounds -15 gakk squats -:45 plank -6 box jumps (24/20) -:30 reverse plank Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
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