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Barbell Club WOD, August 6, 2022

BB 8.6.22

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
1 Prone Swimmer Hover
3 Hip Windshield Wipers
Squat Clean + Front Squat + Jerk (Every 2 mins x 10 rounds: 1+1+2)
Perform movements as a complex

Build to a heavy but perfect complex
Metcon
Complete 3 sets of:
12 Lu Raises
12 Calf Raises each leg
Metcon
Complete 3 sets of:
5 GHD Sit Ups (5 sec eccentric)
3 Slow Jefferson Curls

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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