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Barbell Club WOD, December 17, 2022

Barbell Club – Sat, Dec 17

Mobility and Barbell Warm Up
Metcon

Complete 3 rounds for quality of:

3 x 5 sec Hip Flexion Passive Range Holds per leg

5 Sotts Press (scale to quarter squat)

Hang Squat Clean (EMOM x 20 mins:
Mins 1-7: 2 Hang Power Cleans + 1 Hang Squat Clean
Mins 8-14: 1 HPC + 1 HSC
Mins 15-20: 1 HSC)
Must catch clean in full squat

Build to heavy single

Metcon

EMOM x 5 mins:

3 Banded Clean Pulls at 100% of 1RM + bands

Metcon

Complete 4 sets of:

4 Seated Box Jumps

12 DB or KB Shrugs

Pick a weight where your traps are burning after 12 reps

Metcon

Complete 3 sets of:

15 sec hanging L-Sit Hold/ Knees Up Hold

5/leg Hip Airplanes

(hold onto a post for balance if needed)

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