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Barbell Club WOD, January 8, 2022

08 Jan, 2022

BB 1.8.22

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover
Front Squat + Split Jerk (Weight)
Perform the listed movements as a complex

1 Front Squat + 6 Split Jerks at 60%
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%
Metcon
Complete 3 sets of:
4/Leg Bulgarian Split Squat Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
5/leg Deep Lunges
10/leg Calf Raises
Metcon
Complete 3 sets of:
60 secs Pike Hold on Floor.
3 Hanging Scapula CARs each direction

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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