WOD

Sat, Jul 5 2025

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 (7 days ago)

Barbell Strength 20250705

Are you staying hydrated?

Barbell Strength 20250705

(Time)
200m walk
-10 alternating samson stretch
-10 front-to-back leg swings
-10 side-to-side leg swings
-10 good mornings
-10 pause air squats
-10 alternating cossack squats
-10 PVC pass-throughs
-20 front rack pulses

Empty barbell warm-up:
2 rounds of
-5 deadlifts
-3 clean pulls
-3 power cleans
-3 front squats
-5 overhead presses

Cleans (week 1/8):
-4 sets x 5 reps @ 50-60%
-3 sets x 4 reps @ 60-70%

Shoulder Press (week 1/4):
-4 sets x 5 reps @ 75%
-1 set x max reps @ 75%

WOD:
For time:
1-10
-Power clean @ 60% 1rm
-50m Double dumbbell or kettlebell farmers carry, (50-200lbs total)

Stretching:
-Foam roll

100%

1^st	11:10 Rx	Coach B Sat, Jul 5, 2025
2^nd	11:36 Rx	Tracy L Sat, Jul 5, 2025
3^rd	13:04 Rx	Amelia Sat, Jul 5, 2025
1^st	13:55 Rx	Derrick Sat, Jul 5, 2025
2^nd	14:00 Rx	Diggity Sat, Jul 5, 2025

Coach B	11:10 Rx	68/20
Tracy L	11:36 Rx	62/25
Amelia	13:04 Rx	55/25
Derrick	13:55 Rx	95/40
Diggity	14:00 Rx	14:00
Joey P	DNS	scaled

Tracy L 8:50am
Juli & Carlos, have the best day ever!!!!!!! 🤍

Coach J 8:54am

🤵‍♂👰‍♀

Phil 2:53pm

Can't wait to see them in class again, as Mr and Mrs.

Coach J 6:50pm

Mrs. Julie Arciniega-Arciniega