WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/KB Goblet Squat: 2×12/12/12 @ 30+/40+ (30s)

Power Snatch + OHS + Snatch Balance 2x2e @ Bar (60s)

Strength/Power

1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Push-Up (C2F) (MAX)

Chest-to-Floor push-up with tension kept the entire time.
*Warm-Up: 12 Push Plus –

Rest – 1-3 Push Ups – Rest *TEST

*HIT STANDARD

Conditioning

Metcon (No Measure)

12 Min EMOTM

Min 1: 2 C&J @ 60-70%

Min 2: 8 Squat Thrust Bar Hops (S-Step Over)

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)