WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

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

Strength/Power

1: Snatch ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )

*1.5-2 Min Rest

*15 Minutes

*Pick Appropriate WT

2: Strict Press ([email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]%, Then [email protected]%)

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*12 Minutes – 4 Rep Limit

3: Sumo Deadlift ([email protected]%, [email protected]%, Then 3×[email protected]% )

*2 Min Rest

*12 Minutes

*Based of 1RM DL

Conditioning

Metcon (No Measure)

Conditioning

10 DB Rack Lunges @ HBD WT (20+/30+)

10 Power Sit-Ups

90s Row/Ride Tabata – MAX EFFORT

*3 Rounds – 1.5 Min Rest – No Measure Just MAX EFFORT

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)