Barbell Club WOD, January 22, 2022

22 Jan, 2022

BB 1.22.22

Mobility and Barbell Warm Up

Metcon

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

Macho Man Complex (Build to a heavy complex for the day)

3 Power Cleans + 3 Front Squats + 3 Split Jerks

Metcon

Complete 3 sets of:
5/leg Deep Lunges
10/leg Calf Raises
12 Tibialis Raises

Metcon

Complete 3 sets of:
60 sec 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

Barbell Club WOD, January 22, 2022

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Barbell Club WOD, January 22, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!