15
Nov
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/TMC/Wall Squat 2×10/10/5 (No Rest)
High Hang Snatch + Snatch Balance + OHS: 2×1+2+3 @ Bar (30-60s)
Strength/Power
1: Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT )
*90-120s Rest
2: Deadlift ( [email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )
*2-3 Min Rest
3: BB Bulgarian Split Squat ([email protected], [email protected] DB/KB WT, Then 3x10e @ HBD WT )
*Suggested Starts: O1-BW to 15/25, O2-25+/40+
*90-120s Rest
Conditioning
Metcon (Calories)
15 Banded Triceps Pushdown @ HBD Band
45s Row Sprint – Max Effort
30s Close Grip High Plank
2-3 Rounds – Rest 2 Minutes
Record Total Row Cals
Mobilize
Lax Ball Trap Smash
Lying I/R Stretch
Forearm Chest Opener