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Barbell Club WOD, May 21, 2022

BB 5.21.22

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds per leg
5 Sots Oress (scale to quarter squat)
Metcon
Complete 3 sets of:
3 Max Height Wall Balls
3 High Box Jumps
Bear Complex (Build to heavy 1RM for the day)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Single Leg Deadlift (Build to heavy 1 reps for each leg)
Perform the Deadlift movement using one leg at a time
Metcon
8 Strict T2B
12 DB or KB Shrugs (pick a weight where your traps are burning after 12 reps)
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank / Weighted Normal Plank (pick a challe ginger weight)
12 Barbell Good Mornings with hip-width stance

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins