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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

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