Barbell Club WOD, June 11, 2022

BB 6.11.22

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:
3 hanging Scapula CARs each way
1 Hip CAR each leg

Overhead Squat (Build to a heavy but perfect 3 rep at T32X1)

2 Position Pause Snatch Pulls (Build to a heavy 5 rep)

Pause below the knee and mid thigh

Metcon

Complete 3 sets of:
10/leg ATG Split Squats
10 GHD Back Extensions (2 sec pause at the top)

Metcon

Complete 3 sets of:
30 secs Elbow Forward Weighted Plank
12 DB Romanian Deadlifts

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