WOD

Sat, Nov 15 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Barbell Strength 20251115Muscle up class 2025 1115Feast of Flexibility 🦃

Barbell Strength 20251115


(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 RDLs
-5 clean pulls
-5 front squats
-5 squat cleans

Clean:
-4 sets x 2 reps @ 80%
-2 sets x 1 rep @ 85%

Complimentary Strength (Elevator Front Squat):
-4 sets x 3 reps @ 70%

Accessories:
5 Rounds:
5 hang Squat Cleans (155/105)
10 Box Jumps (24/20”)
100m single arm farmer walk (53/35)

Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Butterfly stretch

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Coach BYes
Jose BYes
DerrickYes
Coach EYes
AmeliaYes
NicoleYes
Tracy LYes
Coach JYes
Joey PYes
Aaron DYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)