WOD

Sat, Jul 26 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 20250726

Squat Class 2025 0821

Are you staying hydrated?

Barbell Strength 20250726

(Time)
200m walk
2 rounds:
-30s bike
-8 Lunges
-8 Push-up
-8 Clean grip deadlift
--Then--
10-15 Passes on the foam roller
-Thoracic spine
-Lower Back
-Lats
-Quads
-Calf and achillies
-Then-
With an empty barbell
5 Quick feet
5 Clean from power position
5 Hang power clean
5 Power clean

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 4/8):
-2 sets x 5 reps @ 50-60%
-3 sets x 4 reps @ 60-70%
-2 sets x 3 reps @ 70-80%

Shoulder Press (week 4/4):
-10-8-8-6-6 building to 60-70%
---Lift once every 3 minutes

Accessories:
For Time:
-75 Calf raises
-50 Kettlebell front rack reverse step lunge 53/35
-50 Kettlebell swing
-100 Seated banded lat pull down (50 each arm)
-50 Kettlebell swing
-50 Kettlebell front rack reverse step lunge 53/35
-75 Calf raises

Stretching:
-:60 Pigeon stretch
-:60 couch stretch
-:60 scorpion stretch

1^st	21:25 Rx	Joey P Sat, Jul 26, 2025
2^nd	25:15 Rx	Coach J Sat, Jul 26, 2025
3^rd	28	Aaron D Sat, Jul 26, 2025

Joey P	21:25 Rx
Coach J	25:15 Rx
Aaron D	28	scaled
Megan L	23:50	scaled
Phil	26:45	scaled
Matt	28:00	scaled