Barbell Club WOD, February 8, 2020

08 Feb, 2020

BB 2.8.20

Metcon

Complete 4 sets of:
6-8 Bent Over Rows (with pause)
6-8/side Barbell Club Presses
10/side Weighted Side Plank Extensions

Metcon

Complete 2 sets of:
5/side Single Leg Deadlifts
10 Banded Glute Activations

Clean + 2 Front Squats (EMOM x 8 mins: 1 + 2 (building))

Metcon (Time)

AQAP complete:
Buy In –
100/66 Cal Assault Bike

Then complete 4 rounds of:
10 Box Jump overs (30/24)
5 Clean & Jerks (155/100)
35 DU’s

Cash Out –
400m Run

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs