Barbell Club WOD, March 11, 2023

Barbell Club – Sat, Mar 11

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:

1 Prone Swimmer Hover

3 Hip Windshield Wipers

Snatch Pull + Snatch + Overhead Squat (Every 2 mins x 10 rounds:
1 + 1 + 1)

Perform the listed movements as a complex

Build to a heavy but perfect complex

Metcon

Complete 3 sets of:

12 Lu Raises

12/leg Calf Raises

Metcon

Complete 3 sets of:

5 GHD Sit Ups (5 secs eccentric)

3 Slow Jefferson Curls

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Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Barbell Club WOD, March 11, 2023

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