Wednesday, March 4, 2026
/Two-Fer Wednesday: Snatch Complex, Back Squats & a Time PR
- 800m Run
- ∞ Push-ups
- ∞ V-ups
- 12 Overhead Squats — 95 lbs
- 6 Deadlifts — 95 lbs
- 3 Push Press — 95 lbs
Wednesday started with a detour worth making — a quick stop into Matt Phillips’ garage to say hi before the work began. That’s part of what makes the 5am hour special: community shows up in small ways even before the first rep.
The crew tackled the snatch complex and back squats before the clock started, loading the barbell and dialing in the technique. When the 2-round WOD started, most of the group ran the 800-meter loop — Card and Cyle opted to bike 2,000 meters instead, which was the equivalent substitution. Tom held the line at 95 pounds across the board and crossed the finish line at 15:52 — a PR over previous times of 15:55 and 15:54. Margins like that are earned through consistency.
After the timed piece, it was back to the bar for five sets of back squats, capping off a full morning of barbell work. The session ended the right way: in the sauna. A great day at the Lounge.
The Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and community leaders who show up before the sun to get better. Drop in for a visit or join the brotherhood.
