Barbell Club WOD, January 15, 2022

15 Jan, 2022

BB 1.15.22

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 (In 5 sets build to a heavy 2+2+2)

Perform the listed movements as a complex

Snatch Grip Deadlift + Hang Snatch Above The Knee + Hang Snatch Below The Knee + OHS (Build to a heavy complex for the day)

Perform listed movements as a complex

Metcon

Complete 5 sets of:
3 Banded Snatch Grip Deadlifts at what you lifted + band.

Metcon

Complete 4 sets of:
10 Strict Muscle Snatches.
4 Squat Box Jumps.

Metcon

Complete 3 sets of:
60 secs Pike Hold on floor.
3 Hanging Scapula CARs each direction

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs