WOD
 | Sat, Mar 14Today |
 | Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 | Welcome: Lea |
| Most Recent Benchmark: Open Workout 26.3 on Mar 13, 2026 (1 day ago) |
Barbell Strength 20260314(Check In) 2 Rounds 30s Each Bottom of squat Couch stretch (each leg) Box or banded front rack stretch Doorway chest stretch -Then- 1 Round 5 Air squat 5 Alternating lunge steps 5 Inch worm -Then- 2 Rounds with an empty barbell 5 Quick feet drill 5 Barbell upright row (clean grip) 5 Tall power clean 5 Hang power clean 5 Power clean 5 Front squat 5 Squat clean 5 jerk –Then– Build up to your first working weight using 5-6 sets of 1-2 reps Strength A. Clean and jerk 4 x 1 @ 80-85% 1rm clean and jerk. *Rest 2-4 min between sets. B. Clean pulls 4 x 1 @ 105% + 20lbs 1RM clean and jerk *Rest 2-4 min between sets. Accessory: For 9 minutes -5 Deficit RDL 70/53 -5 Weighted box stand up 70/53 20-24” –Rest 4 min– For 9 minutes -10 Farmers carry lunge steps 50/35 -5 Dumbbell good morning 50/35 Max tire flips in 1 minute
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