WOD

Sat, Nov 29 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Barbell Strength 20251129Muscle up class 20251129Other ResultsFeast of Flexibility 🦃

Barbell Strength 20251129


(Rounds)
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 power cleans
-5 front squats

Clean:
-4 sets x 1 rep @ 90%+
-3 x 3 @ 70%

Complimentary Strength (Front Squat):
-3 sets x 3 reps @ 80%

WOD:
Death by EMOM:
-20 line jumps
-1 squat clean(95/65) (add 1 squat clean per round)

Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Figure 4 glute stretch

0% 0%

1st9 RxCoach E Sat, Nov 29, 2025
2nd8 RxNicole Sat, Nov 29, 2025
Tracy L Sat, Nov 29, 2025
1st11 RxJoey P Sat, Nov 29, 2025
2nd9 RxBrandon Sat, Nov 29, 2025

Joey P11 Rx
Brandon9 Rx
Coach E9 Rx
Plus 8 squat cleans
Tracy L8 Rx
Nicole8 Rx
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