Barbell Club WOD, April 9, 2022

BB 4.9.22

Mobility and Barbell Warm Up

Metcon

Complete 5 rounds for quality of:
2 Strict Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans

Metcon

Build to a heavy:
1 Power Clean + 1 Parallel Clean + 1 Squat Clean

Once you fail on the Power Clean continue,once you fail on the Parallel Clean continue

Paused Clean Deadlifts (Complete 5 sets of 3 reps (don’t touch the ground))

Pause below the knee. Must mimic clean technique.

Metcon

Complete 4 sets of:
4/leg Bulgarian Split Squat Jumps
3 Weighted Elbow CARs each way

Metcon

Complete 3 sets of:
10 Weighted GHDs/Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)

Archives

Previous WODs

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Barbell Club WOD, April 9, 2022

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Barbell Club WOD, April 9, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!