Barbell Club WOD, December 11, 2021

11 Dec, 2021

BB 12.11.21

Mobility and Barbell Warm Up

Metcon

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

Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (Complete 5 sets of 2 + 2 + 2 building)

Perform the listed movements as a complex

High-Hang Snatch (Build to a heavy but perfect 3 rep)

Metcon

Complete 5 sets of:
3 Banded Snatch Grip Deadlifts
(At your heaviest High Hang Snatch)

Metcon

Complete 4 sets of:
10 Lu Raises
4 Squat Box Jumps

Metcon

Complete 3 sets of:
10 Ring Body Saws
10 Wide Stance Good Mornings

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

Barbell Club WOD, December 11, 2021

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