Barbell Club WOD, October 30, 2021

30 Oct, 2021

BB 10.30.21

Mobility and Barbell Warm Up

Metcon

Complete 5 rounds for quality of:
2 Strict High Pulls + 2 Struct Muscle Cleans + 3 Squat Muscle Cleans + 2 Tall Cleans

Power Clean + Parallel Clean + Squat Clean (Build to a heavy 1 + 1 + 1)

Pause Clean Deadlifts (Complete 5 sets of 3 reps building)

Don’t touch the floor
Pause below the knee
Must mimic Clean technique

Metcon

Complete 4 sets of:
4/leg Bulgarian Split Squat Jumps
3 Weighted Elbow CARS each way

Metcon

Complete 3 sets of:
10 Weighted GHD Sit Ups / Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)

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