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Barbell Club WOD, January 21, 2023

Barbell Club – Sat, Jan 21

Mobility and Barbell Warm Up
Metcon

Complete 5 rounds for quality of:

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

Hang Clean Pull + Hang Squat Clean + Hang Squat Clean (Build to a heavy but perfect complex of:

1 Hang Clean Pull (mid thigh, no arm bend just shrug) + 1 Hang Squat Clean (mid thigh) + 1 Hang Squat Clean (above knee))

Focus on triple extension and timing of the arm bend (after full extension). Keep it close.

Metcon

Complete 5 sets of:

5 Tempo Clean Deadlifts (TX030)

Do not touch the floor!

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:

8 Strict T2B

3 Slow Jefferson Curls

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