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

*1.5-2 Min Rest

*18 Minutes Running Clock

*No More Than 10s Between Reps On Sets of 2

2: DB SA Row (3x12e @ 3010 Tempo HBD WT (20+/40+))

Single arm row performed on a bench/box.
*Chase Each Set w/ 30s Rack Hold @ (20+/35+ KBs)

*Rest 60-90s Between Sets

*10-Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

Conditioning

10 DB Floor Press (20+/40+)

20 Walking Lunges @ BW

60s MAX Gle MB Transfer 16/20

*3 Rounds – 1 Minute Rest

*Record Reps

Cool Down

Dead Bug ( 2-3×16 @ Slow Tempo )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Adductors (1 Min Each)

Pigeon Pose (1 Min Each)