WOD

Sat, Jun 14 2025

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 (6 days ago)

Barbell Strength 20250614

Core Strength Month

Barbell Strength 20250614

(Check In)
Warmup:
Warm-up:
200m walk
2 rounds:
-10 air squats
-10 walking lunges
-10 leg swings
--Then--
-10 PVC pass-throughs
-10 PVC front squats
-30 sec prayer pose
--Then--
-10 tempo air squats 3/2/up

Preppers: 3 rounds
-10 hip extensions
-10 sit ups
-10 box jumps

Power clean + front squat:
-4 sets x 3+3 reps @ 50%

Back squat:
-3 reps @ 50%
-3 reps @ 60%
-2 sets x 3 reps @ 70%
-2 reps @ 80%
-2 sets x 2 reps @ 85%
-2 sets x 2 reps @ 90%
-2 sets x 1 rep @ 92.5%

Good morning + squat: (1RM C&J)
3 sets x 6 reps @ 40%

Finisher: Death by air squats
-:20 on/:20 off
-7 air squats

Derrick	Yes
Diggity	Yes
Tracy L	Yes
Will	Yes
Jose B	Yes