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Barbell Club WOD, July 17, 2021

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17 Jul, 2021

BB 7.17.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds/leg
5 SOTS Presses (scale to 1/4 squat)
Hang Clean (Build to 1RMHang Squat Clean)
Metcon
EMOM x 5 mins:
3 Banded Clean Pulls at 100% of your 1RM + Bands
Metcon
Complete 4 sets of:
4 Seated Box Jumps
12 DB or KB Shrugs

Pick a weight where your traps are burning after 12 reps of the shrugs
Metcon
Complete 3 sets of:
15 secs Hanging L-Sit Hold / Knees Up Hold
5/leg Hip Airplanes
(hold a post for balance if needed)

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift