Barbell Club WOD, March 16, 2023

Barbell Club – Thu, Mar 16

Mobility and Barbell Warm Up

Clean Lift Off + Pause Clean + Clean (Build to a heavy but perfect complex of 1+1+1)

Perform the listed movements as a complex

Metcon

EMOM x 6 mins of:

2 Banded Clean Pulls + 1 Box Jump

Metcon

Complete 3 sets of:

8/leg Calf Raises

15 Tibialis Raises

Metcon

Complete 3 sets of:

12 Side Bends + 50ft Suitcase Carry each arm

3 Segmented Cat/Cow

Archives

Previous WODs

Daily Workout - Thu, Mar 23

Metcon

200m Run

For 6 mins cycle through:

12 Down Ups

6/side Step Up to Reverse Lunge

12 DB Banded Squats

30 secs/side Bent Knee Copenhagen Plank

Back Squat (Every 2 mins x 10 mins: 7 Back Squats 3 High Box Jumps / 5 Box Jumps / 10 Plate Jumps)

Metcon

EMOM x 24 mins of:

1. 17/10 - 12/7 Cal Assault Bike

2. 15-20 T2B / Straight Leg Crunches

3. 20/12 - 15/8 Cal Row

4. 45 sec Max Effort Strict HSPUs / 3-5 Wall Walks / 20 Shoulder Taps

Optional Extra Work

EMOM x 15 mins:

1. 45 sec Sandbag Carry or Double KB Front Rack Carry

2. 30 sec OH Yoke Hold or Double KB OH Hold

3. 2 x 50ft Sled Push (tough weight but repeatable)