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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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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