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Barbell Club WOD, June 18, 2022

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BB 6.18.22

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Cleans
1 Hip CAR each leg
Power Clean + Parallel Clean + Squat Clean (Build to a heavy 1+1+1 for the day)
Pause Clean Pulls (Complete 3 sets of 5 reps)
Pause 1 inch off of the floor and then again above the knee in the Clean Pull movement
Metcon
Complete 3 sets of:
10/leg ATG Split Squats
10 GHD Back Extensions (pause 2 secs at the top)
Metcon
Complete 3 sets of:
30 secs Elbow Forward Weighted Plank
12 DB Romanian Deadlifts

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins