9
Jun
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)