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Barbell Club WOD, August 28, 2021

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28 Aug, 2021

BB 8.28.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds per leg
5 Sotts Press (scale to quarter squat)
Metcon
Complete 3 sets of:
3 Max Height Wall Balls
3 High Box Jumps
Bear Complex (Build to 1RM Max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Single Leg Deadlift (Build to your 1RM for each leg)
Perform the Deadlift movement using one leg at a time
Metcon
Complete 4 sets of:
8 Strict T2B
12 DB or KB Shrugs

Pick a weight on the Shrugs so that your Traos are burning after 12 reps
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank Hold
12 Hip Width Stance Barbell Good Mornings

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