14
Jun
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner Frog Jump Ladder 2×2-8 (30s)
PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s)
Strength/Power
1: Snatch (Complex – Balance+OHS)
[email protected], [email protected]%, Then 3×[email protected]% or HBD WT *1.5-2 Min Rest
*12 Minutes
*Based On 1RM Snatch
2: Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% w/ 3010 Tempo)
*2-3 Min Rest
*Based Off Recent 1RM – Adjust A.N.
*12-Minutes
*ALL PRETTY
3: BB RDL ([email protected], [email protected]%, Then 3×[email protected]% 1RM Clean)
Romanian Deadlift
*1-1.5 Min Rest
*10-Minutes
*Keep Bar Close
Mobilize
Lax Ball Front Shoulder Smash (1 Min Each)
Lax Ball Calf Gapping (1 Min Each)
Chest Stretch (1 Min Each)