Barbell Club WOD, February 22, 2020

22 Feb, 2020

BB 2.22.20

Back Squat (5 x 5 at one heavy and challenging weight)

In between sets complete 10 Strict Chin Ups

Metcon

Complete 3 sets of:
6-8 Bent Over Rows
6-8 Banded KB OHP
10 GHD Situps

Metcon (AMRAP – Rounds and Reps)

Amrap x 14 mins of:
300m Row
10 Deadlifts (155/100)
15 Box Jumps (24/20)
7 Thrusters (95/65)

Archives

Previous WODs

Daily Workout - Fri, Jan 27

Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)

Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips