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Barbell Club WOD, June 26, 2021

26 Jun, 2021

BB 6.26.21

Mobility and Barbell Warm Up
Metcon
Complete 5 rounds for Quality of:
2 Muscle Cleans to Squat + 2 Tall Cleans
Slow Motion Clean Pull + Slow Motion Clean + Clean (Build to a heavy but perfect 1+1+1 for the day)
Perform the listed movements as a complex
1 & 1/4 Back Squats (Build to a heavy 5 – 1 sec pause in each position)
Perform the BAck Squat movement where you squat to bottom, come up a quarter of the way, return to the bottom, then squat all the way up.
Metcon
Complete 4 sets of:
5 Bulgarian Split Squat Jumps
3 Hanging Scapula CARs in each direction
Metcon
Completeb3 sets of:
12/side Side Bends + 50ft Suitcase Carry
1 Segmented Cat Cow

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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