Barbell Club WOD, November 28, 2020

28 Nov, 2020

BB 11.28.20

Mobility and Barbell Warm Up

Metcon

EMOM x 8 mins:
1. 3 Tall Jerks
2. 1 Shoulder CAR each arm

Metcon

Build to a heavy weight of the following complex:
1 Pause Dip and Drive + 1 Pause Split Jerk (with a pause in the catch)

The focus here is on nailing the correct positions and not the weight

Push Press (Weight)

EMOM x 6 mins:
3 reps + 3 sec hold overhead after last rep

Metcon

Complete 3 sets of:
10 Ring Body Saws
Rest 1 min
10 Wide Stance Good Mornings
Rest 1 min

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Previous WODs

Daily Workout - Wed, Feb 1

Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins

Barbell Club WOD, November 28, 2020

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