Barbell Club WOD, December 31, 2022

Barbell Club – Sat, Dec 31

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:

1 Prone Swimmer Hover

5 Sots Presses (scale to quarter squat)

Split Jerk (EMOM x 20 mins:
Mins 1-7: 1 Push Pres + 1 Push Jerk + 1 Split Jerk
Mins 8-14: 1 Push Jerk + 1 Split Jerk
Mins 15-20: 1 Split Jerk)

Metcon

Complete 3 sets of;

8 Press in Split

Metcon

Complete 4 sets of:

4 Seated Box Jumps

12 DB or KB Shrugs

Choose a weight where your traps are burning after 12 reps

Metcon

Complete 3 sets of:

15 sec Hanging L-Sit Holl / Bent Knee Hold

5/leg Hip Airplanes

Hold a post for balance if needed

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Previous WODs

Daily Workout - Thu, Jun 1

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

Barbell Club WOD, December 31, 2022

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