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Barbell Club WOD, July 31, 2021

31 Jul, 2021

BB 7.31.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
Snatch + OHS (Weight)
1 Snatch + 6 OHS at 60% of 1RM
1 Snatch + 5 OHS at 70% of 1RM
1 Snatch + 4 OHS at 80% of 1RM
1 Snatch + 3 OHS at 85% of 1RM
1 Snatch + 2 OHS at 90% of 1RM
1 Snatch + 1 OHS – Build to a max complex for the day in 3 attempts
Metcon
Complete 5 sets of:
3 Banded Snatch Grip Deadlifts at 80% of your 1RM + Bands
Metcon
Complete 4 sets of:
8/arm Bottom Up KB Press
4 High Box Jumps
Metcon
Complete 3 sets of:
15 secs Hanging L-Sit Hold / Hanging Knee Raise Hold
5/leg Hip Airplanes (hold a post for balance if needed)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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