WOD
 | Sat, Nov 1 2025 |  |
 | Gymversary: Erandi(2) |
| Barbell Strength 20251101 | Muscle up class 2025 0927 | Feast of Flexibility 🦃 |
Barbell Strength 20251101
(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
-10 PVC strict press
Empty barbell warm-up:
-5 clean pulls
-5 muscle cleans
-5 front squats
-5 power cleans
Clean:
-4 sets x 2 reps @ 75%
-3 sets x 1 rep @ 80%
Complimentary Strength (Deadlift):
-4 sets x 5 reps @ 70%
3 Rounds:
-15 gakk squats
-10 Russian KB swings (70/53)
-:30 active hang
-1:00 plank
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Lying Spinal Twist
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| Amelia | Yes | | | Derrick | Yes | | | Coach B | Yes | | | Phil | Yes | | | Coach E | Yes | |
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Muscle up class 2025 0927
(Check In)
Warmup:
-10 kip swings
-5 explosive pull-ups
Strength:
-6x2 explosive chest-to-bar pull-ups (try to get belly button high)
-4x6 eccentric bar MU negatives (lower slow through transition)
-3x8 strict bar dips
Accessory:
3x15 scap retractions on bar
Warmup:
-5 false grip hangs (15s)
-5 strict ring dips
Skill:
-4x3 transition drills with band (keep rings tight to chest)
-5x5 low ring turnovers from seated position
Accessory:
-2x10 ring push-ups
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Feast of Flexibility 🦃
Nov 1, 2025 - Nov 30, 2025 (30 Days) 
Happy November Athletes! This month we are focusing on gratitude, movement and fun - all “thankfully simple.”
Your challenge this month is to do 10 minutes of stretching everyday. This can be all at once or accumulated throughout the day.
Focus on whatever areas you like or if there’s time after class we can do a GoWOD together.
Have fun this month! 💪🏽
| Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Brandon | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nicole | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Cassy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Erandi | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jose B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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