WOD

Sat, Apr 12 2025

Mon, May 26, 2025 at 10:00am Memorial Day Murph

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (8 days ago)

Barbell conditioning 20250412

Bar muscle up class 2025 0412

STAY HYDRATED

Barbell conditioning 20250412

(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

Coach B	Yes
Megan L	Yes
Coach E	Yes
Tricia	Yes
Nick	Yes
Julie A	Yes
Phil	Yes
Coach J	Yes
Coach A	Yes