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Barbell Club WOD, March 14, 2020

14 Mar, 2020

BB 3.14.20

Complete 3 sets of:
10 Banded Glute Activations
5 KB Deadlifts (per arm, per foot)
10 Box Sit Down and Stand Up
Complete 2 sets of:
8-10 Landline Presses
8-10 Banded Face Pulls
10 T2B
Overhead Squat (EMOM: 3 reps)
Build to a heavy 3 rep
Snatch (Weight)
Complete 5 sets of 3 Banded Snatch Deadlifts
Then build to a challenging Snatch in 8 mins
Metcon (Time)
AQAP complete 8 rounds of:
1 Snatch at 75-80% of weight just hit
250m Row Sprint

Rest 2mins between rounds

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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