WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS Press: 2x10e (30s)

OHS + Snatch Balance: 2×3+3@Bar (30-60s)

Strength/Power

1: Snatch (Heat Check )

3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss *1-2 Min Rest

*18 Minutes to Establish 1RM for the Day

*After First Miss – Decrease WT, Complete Clean Rep, MOVE ON

2: Bent Over Row (3×12 w/ 3010 Tempo @ HBD WT )

*1-1.5 Min Rest

*Suggested WT: S-Bar, Rx-55/75, Rx+65+/95+

Conditioning

Metcon (Calories)

10 Minutes

Conditioning

8 Push-Up

8e SL Wall Reach

30s Row/Ride Sprint

*3 Rounds – 1 Minute Rest – Record Cals

Cool Down

Pilates Sit-Up (2-3×10)

*1 Min Rest

Mobilize

Lax Ball Ext Rot Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1 Min Each)