Barbell Club WOD, March 24, 2021

24 Mar, 2021

BB 3.24.21

Mobility and Barbell Warm Up

Strict Press in Split Position (In 4 sets build to a challenging 5 rep)

Perform the Strict Press in the bottom of your Split Jerk

Metcon

Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position

Split Jerk (Weight)

Use the following Complex to Build to 90% pf your 1RM:
1 Dip and Drive + 2 Split Jerks

Metcon

Complete 3 sets of:
8 Barbell Jump Squats
45 sec Hang From Bar

Metcon

Complete 3 sets of:
15/side KB side Bends
3 Slow Jefferson Curls

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Barbell Club WOD, March 24, 2021

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