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Barbell Club WOD, November 27, 2021

27 Nov, 2021

BB 11.27.21

Mobility and Barbell Warm Up
Metcon
EMOM x 8 mins:
1. 3 Tall Cleans
2. 1 Standing Hip CARs each leg
Clean Lift Off + Pause Clean + Clean (Build to a heavy but perfect complex of 1+1+1)
Perform listed movements as a complex

Clean Lift Off to above the knee
Pause Clean above the knee
Metcon
EMOM x 6 mins:
2 Banded Clean Pulls + 1 Box Jump
Metcon
Complete 3 sets of:
10/side Calf Raises off of a plate
1 Prone Swimmer Hover
Metcon
Complete 3 sets of:
10 Ring Body Saws
10 Wide Stance Good Mornings

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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