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Barbell Club WOD, May 22, 2021

22 May, 2021

BB 5.22.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Half Way Split Jerks (Complete 4 sets of 5 reps)
Perform the Jerk movement in the half split position
Front Squat + Jerk (Build to a heavy but perfect 2 + 1)
Perform Front Squat movement followed by Jerk movement – No Thrusters
Metcon (Time)
Accumulate 3 mins holding an empty barbell overhead

Time Cap: 5 mins
Metcon
Complete 3 sets of:
8 Barbell Jump Squats
8/leg Calf Raises
Metcon
Complete 3 sets of:
30 secs Elbows Forward Weighted Plank
12 DB Romanian Deadlifts

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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