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Barbell Club WOD, November 14, 2020

14 Nov, 2020

BB 11.14.20

Mobility and Barbell Warm Up
Metcon
Complete 4 sets of:
1 Hip CAR against post
3 Tall Cleans
Metcon
EMOM x 10 mons:
1. 5 PVC in-band Clean Pulls
2. 3 Wall Balls for max height
Squat Clean Thruster (Build to a heavy 1RM Cluster)
Metcon
EMOM x 8 mins:
3 Banded Clean Pulls
Metcon
Complete 4 sets of:
20 sec L-Sit Hold
Rest 30 secs
1 Segmented Cat/Cow each direction
Rest 30 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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