WOD

Sat, Sep 27 2025

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

Gymversary: Derrick(3) & Jose B(3)

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

Barbell Conditioning 20250927

Fruits and Veggies!

Barbell Conditioning 20250927

(Check In)
Warmup:
-200m walk
For 3 rounds
-100m jog
-6 Alternating lunges
-10 Bodyweight good morning
-6 Inchworm
–-Then–-
For 30-45s each
-Bottom of the lunge stretch (each leg)
-Seated hamstring stretch
-Pigeon stretch each leg

Strength:
Back rack reverse lunge:
-4x4 (each leg) @ heaviest weight

Skill:
Squat clean + hang squat clean (below the knee) + push press
-4 sets x 1+2+3 @ 50% of 1RM clean

Clang & Bang:
-50 weighted gakk squats (35/26 KB)
-–Then–-
7 Rounds of
-5 Power clean @ 65-70% 1rm
-5 Front squat @ power clean weight.
-–Then–-
-50 gakk squats

Stretching:
Foam roll

100%

Coach B	Yes
Derrick	Yes
Joe S	Yes
Aaron D	Yes
Kyle	Yes
Jose B	Yes
Nicole	Yes
Joey P	Yes
Robert	Yes