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Barbell Club WOD, May 7, 2022

BB 5.7.22

Mobility and Barbell Warm Up
Metcon
Complete 3 sets of:
3 Tall Jerks
1 Prone Swimmer
Pause Dip and Drive + Pause Split Jerk (Build to a heavy but perfect complex of 1 + 1)
In the Jerk Dip Position, pause at the bottom then drive out of bottom keeping bar on your shoulders. Then perform a pause Split Jerk where you pause in the receiving position.

The focus is on nailing the correct positions, not weight
Push Press (Weight)
Build to a heavy 3 rep with a 5 sec OH Hold on last rep
Metcon
Complete 3 sets of:
8/leg Calf Raises
15 Tibialis Raises
Metcon
Complete 3 sets of:
12 Side Bends + 50ft Suitcase Carry in each arm
3 Segmented Cat/Cows

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips