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Barbell Club WOD, July 11, 2020

11 Jul, 2020

BB 7.11.20
Don’t forget that new class time is a 10:15am start!

Mobility Warm Up
Snatch Preparation
Snatch (In 20 mins build to heavy single)
Clean & Jerk Prep
Clean and Jerk (In 20 mins build to heavy single)
Front Squat (In 15 mins build to heavy single)

Archives Previous WODs
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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