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Barbell Club WOD, February 15, 2020

15 Feb, 2020

BB 2.15.20

Metcon
Complete 2 sets of:
10 Banded Glute Bridges
30 sec Banded Squat Hold
20 Slow Deadbugs
Metcon
Complete 3 sets of:
10/leg Single Arm KB Banded Lunges
10/leg Single Arm KB Single Leg Box Squats
10 Alternating DB Z Presses
Overhead Squat (4 sets of 3 reps building)
In between sets complete 10/side DB Side Plank Extensions
Snatch Pull + Hang Power Snatch + Snatch + OHS (1 + 1 + 1 + 1)
Perform the following movements as a complex

Build to a moderately challenging weight in the following complex in 20 mins.
Repeat 3 sets at that weight.

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins