Barbell Club WOD, November 13, 2021

13 Nov, 2021

BB 11.13.21

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position

The Bella Complex (Build to your maximum for this complex)

1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk

Metcon

Complete 3 sets of:
6/leg Deep Lunges
10/leg Calf Raises

Metcon

Compete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises

Metcon

Complete 3 sets of:
60 sec Pike Hold on Floor
3 Hanging Scapula CARs (each direction)

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Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Barbell Club WOD, November 13, 2021

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