WOD

Sat, Dec 6 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Barbell Strength 20251206Muscle up class 2025 1206Other Results❄️ Blizzard of Burpees ❄️

Barbell Strength 20251206


(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 muscle cleans
-5 front squats

Complimentary Strength (Front Rack Hold):
-4 sets x :20 hold @ 105% of clean max

Clean:
1rm!

WOD:
For Quality:
4 Rounds:
6 Power Cleans (95/65)
8 Front Rack Reverse Lunges
12 V-Ups

Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Forward Fold

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RobertYes
AmeliaYes
Aaron DYes
NicoleYes
Joey PYes
775-848-8935
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