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Barbell Club WOD, January 30, 2021

30 Jan, 2021

BB 1.30.21

Mobility and Barbell Warm Up
Metcon
Complete 5 rounds for quality of:
2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
Hang Clean Pull + Hang Clean (Weight)
Perform the movements as a complex

1 Hang Clean Pull (no arm bend, just shrug) + 2 Hang Squat Cleans
Focus on the triple extension and timing of the arm bend (after full extension). Keep it close. Build to a heavy but perfect complex.
Clean Grip Deadlift (Complete 5 sets of 5 reps at a tempo of TX030)
Perform the Deadlift movement using a Clean grip

Don’t touch the floor. Must mimic clean technique.
Metcon
Complete 3 sets of:
30 sec Ring Body Saws
5 Hip and Back Extensions

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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