Barbell Club WOD, October 3, 2020

03 Oct, 2020

BB 10.3.20

Mobility and Barbell Warm Up

Metcon

EMOM x 8 mins of:
3 Tall Snatches or Snatch Balance

Hang Snatch Pull + Hang Snatch (Build to a heavy 3 + 1)

Perform the listed movements as a complex

The complex is performed as follows: 3 Hang Snatch Pulls (mid thigh, above the knee, below the knee) + 1 Low Hang Snatch

Snatch Pull (3 x 5 Snatch Pulls from the floor at 100% of 1RM)

Metcon

Complete 4 sets of:
2 Ankle CARs each leg
Rest as needed
4 Bulgarian Split Squat Jumps each leg
Rest as needed

Metcon

Complete 3 sets of:
30 sec GHD Russian Twists
Rest 1 min
12 Barbell Good Mornings
Rest 1 min

Archives

Previous WODs

Daily Workout - Mon, Jan 30

Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))

Rest 2 Minutes

Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)

Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift

Barbell Club WOD, October 3, 2020

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