8
Nov
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Spider Lunge/Wall Squat 2×10/GLe/5 (No Rest)
Snatch Balance + OHS: 2×3+3 @ Bar (30-60s)
Burgener Series (High Hang Snatch): 2x2e @ Bar (30-60s)
Strength/Power
1: Snatch ( 3/3/2/1 Then Work Up by 5-10 lb until 1st miss)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then Work Up in 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep
*90-120s Rest
2: Good Mornings ([email protected] Then 3×[email protected] WT w/3030 Tempo )
[email protected], Then 3×[email protected] WT w/ 3030 Tempo
*Approx. 20-40% Back Squat WT
*90-120s Rest
3: Walking Lunge (FC) ([email protected], [email protected] WT, Then 3×16 @ HBD WT)
*90-120s Rest
*DB Farmer Carry Hold *Suggested Starts: O1-BW to 15/25, O2-25+/40+
Conditioning
Metcon (AMRAP – Reps)
3 Rounds
Max Unbroken Push-Ups (S-Elevated, Rx-C2F, Rx+Strict Dip)
Cardio Option: 20/30 Cal Airdyne, 20/30 Cal Row, or 400m Run
Record Total Push-Up Reps
Mobilize
Foam Roll Adductors
Chest Stretch
Pigeon Pose