WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

2x Partner 5 Inchworm + Glap Sprint (Partner Rest)

PT/OHS/SOTS Press: 2x10e (30s)

Snatch Balance + OHS: 2×3+3@Bar (30-60s)

Strength/Power

1: Snatch (Work up to 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM

*1-3 Min Rest

*Max 2 Close Misses @ Same WT

(20 Min Running Clock)

2: Push-Up (C2F) (MAX Set)

Chest-to-Floor push-up with tension kept the entire time.
*Warm-Up: 12 Push Plus – Rest – 1-3 Push Ups – Rest – TEST

*HIT STANDARD

*S-Elevated, Rx-C2F

Conditioning

Metcon (Weight)

10 Min EMOTM

Min 1: 2 C&J @ 60-70%

Min 2: 20s Jump Rope (Singles)

*Record Heaviest WT

Mobilize

Lax Ball Plantar Fascia Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)