WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/SL Glute Bridge 2×10/10/10e (30s)

Wall Squat 2×5 (30s)

Snatch Balance 2×3 @ Bar (30-60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*90-120s Rest

2: Front Squat (5@50%, 3@60%, 2@70%, Then 3×3@75-80% w/ 3s Pause )

*2-3 Min Rest

3: SL Wall Reach (3x12e *1-2 Min Rest)

Conditioning

Metcon (No Measure)

6-8 Chin-Ups (S-5 Jumping 3s Negatives/5010 Tempo Ring Row, Rx-Chin, Rx+Weighted)

20s Strict Mt Climbers

200m Run

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Glutes

Foam Roll T-Spine Ext

Chest Stretch