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Barbell Club WOD, October 22, 2022

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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

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Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs