17
Jan
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s)
Snatch Balance + OHS 3×2+3 @ Bar (60s)
Strength/Power
1: Snatch (3/3/2/1 Then 1/1/1/1)
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*1.5-2 Min Rest
2: Clean and Jerk (Complex – Clean/Front Squat/Split Jerk)
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*1.5-2 Min Rest
*Power or Full Clean
*Base #’s Off C&J WT
3: Weighted Step-ups ([email protected], [email protected] WT, Then [email protected] WT )
*1-1.5 Min Rest
*KB/DB In Farmer Carry Position
Conditioning
Metcon (Calories)
10-12 Push-Ups (S-Elevated/Neg2Knee, Rx-C2F, Rx+Strict Dip)
2 Minutes Row: 10s All Out + 20s Rest (Max Cals)
*3 Rounds – Rest 2 Min
Mobilize
Lax Ball Upper Trap Smash (1-2 Minutes)
Foam Roll Lats (1 Min Each)
Wall Stretch (1+ Min Each)