Barbell Club WOD, November 26, 2022

Barbell Club – Sat, Nov 26

Mobility and Barbell Warm Up

Metcon

Complete 5 rounds of:

2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans

Power Clean + Parallel Clean + Squat Clean (Build to a heavy complex of:
1 + 1 + 1)

Paused Clean Deadlifts (Complete 5 sets of 3 reps (do not touch the floor))

Pause below the knee. Must mimic clean technique.

Metcon

Complete 4 sets of:

4/leg Bulgarian Split Squat Jumps

3 Weighted Elbow CARs each way

Metcon

Complete 3 sets of:

10 Weighted GHD / Weighted Sit Ups

10 DB Romanian Deadlifts (feet close together)

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Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Barbell Club WOD, November 26, 2022

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