WOD
 | Sat, May 9 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 | Gymversary: Holly(1) |
| Barbell Strength 20260509 | Other Results |
Barbell Strength 20260509(Check In) Warm-up: -200m walk 2 rounds: -:30 jumping jacks -3 inch worm + push up -15 air squats -:30 high knees -10 PVC pass through Snatch Warmup (barbell only) - 5 Snatch grip deadlifts - 5 Snatch Pulls - 5 Muscle Snatch - 5 OH Squat - 5 Hang Snatch - 5 SQUAT SNATCH SQUAT SNATCH (speed under bar) - warmup to 60% - 2 sets x 3 reps @ 60% - 2 sets x 3 reps@ 65% - 1 sets x 3 reps @ 70% 4 sets x 1 rep OH Squat Hold (5 sec) @ 80% of 1RM snatch Snatch Balance - 1 set x 2 reps @ 80% - 1 set x 1 rep @ 85% - 3 set x 1 rep @ 90% Accessories: Accumulate 3 min weighted plank (45/35) -10 KB swings (53/35) when you break --Then-- 4 sets x 8 reps (per leg) single leg box squat (20 inch) @ heavy weight Stretching: :30 cat-cow :30 scorpion :30 foam roll back
|
|
|
