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Barbell Club WOD, October 9, 2021

09 Oct, 2021

BB 10.9.21

Mobility and Barbell Warm Up
Metcon
Complete 5 rounds for quality of:
2 Strict pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
Hang Clean Pull + Hang Squat Clean + Hang Squat Clean (Weight)
Build to a heavy but perfect complex of:
1 Hang Clean Pull (mid thigh, no arm bend just shrug) + 1 Hang Squat Clean (mid thigh) + 1 Hang Squat Clean (above knee)
Metcon
Complete 5 sets of:
5 Tempo Clean Deadlifts (X030)

Don’t touch the floor. Must mimic clean technique.
Metcon
Complete 4 sets of:
4/leg Bulgarian Slit Squat Jumps
3 Weighted Elbow CARs each way
Metcon
Complete 3 sets of:
8 Strict T2B
3 Slow Jefferson Curls

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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