WOD Thursday Barbell Club


WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club


Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

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


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

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

*1-3 Min Rest

*Max 2 Misses At Same WT

2: SA Bench Press (Rep Test)

Single Arm DB Bench Press
3e@Light WT, 3e@Same Initial Test WT, Then Rep Test

*3-5 Min Between Arms

3: Chin-Up (Take 1 Attempt to Hit Max Reps )

*Pull+ Warm-up


Lax Ball Trap Smash

Lax Ball Glute Smash

Wall Stretch