Barbell Club WOD, October 2, 2021

02 Oct, 2021

BB 10.2.21

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat

2 Position Pause Snatch (Build to a heavy but perfect double)

Pause below the knee and then at mid thigh before performing a full Snatch

2 Position Pause Snatch Pulls (Complete 5 sets of 2 reps building)

Pause below the knee and mid thigh

Metcon

Complete 4 sets of:
5 Heavy Wall Balls for Max Height
5 Klokov Presses

Metcon

Complete 3 sets of:
8 Strict T2B
3 Slow Jefferson Curls

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs