WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s)

Snatch Balance + OHS: 2×3+3 @ Bar (60s)

Strength/Power

1: Snatch ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )

*90-120s Rest

2: BB RDL ([email protected], [email protected]%, Then 3×[email protected]% or HBD WT )

Romanian Deadlift
*Based Off C&J Numbers

*90-120s Rest

3: BB Alternating Lunge ([email protected], Then 3×10 @ HBD WT )

*Back Loaded

*90-120s Rest

*Base Start WT on WT Used For Split Squat Test

Conditioning

Metcon (No Measure)

10 Ring Tri-Ext

20s Airdyne Sprint

*3 Rounds

*Rest 1-2 Min Between Rounds

Mobilize

Lax Ball Glute Smash w/ I-E Rotation

Forearm Chest Opener

Wall Stretch