WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Inchworm 2xGLe (Walk Back)

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Banded Front Rack Stretch 1x60s Each

Strength/Power

1: Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% w/ 3s Pause)

*2-3 Min Rest

2: Hang Power Snatch + OH Squat (3+3@Bar, 2+2@50%, 2+2@60%, Then 4×3+3@70-75% )

*1-3 Min Rest

3: SB Hamstring Curl (3×8-12 w/ 2s Pause )

*1-2 Min Rest

Conditioning

Metcon (No Measure)

8-10 Push-Ups/Dips

15 Banded Goodmorning

20s Airdyne Sprint (ALL OUT)

3-4 Rounds – Rest A.N.

Mobilize

Foam Roll Glutes

Wall Stretch

Triceps Stretch