Barbell Club WOD, July 17, 2021

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

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Barbell Club WOD, July 17, 2021

Stay in the Loop!

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Barbell Club WOD, July 17, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!