Barbell Club WOD, October 22, 2022

Barbell Club – Sat, Oct 22

Mobility and Barbell Warm Up

Metcon (Time)

In 15 mins total complete:

Part A
AQAP complete 3 rounds of:
15 Power Clean & Jerks (95/65)
15 Bar Over Burpees (lateral)
Time Cap: 8 mins

Front Squat (Weight)

Then in time remaining:

Part B

Establish 5 rep max Front Squat – NO RACKS!

Metcon

Mobility and Recovery

Metcon

Complete 3 sets:

5 GHD Sit Ups (10 second negative)
5 Shrug Rotations each direction

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