11
Jul
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner MB Toss 3 Minutes 16/20
PT/Shin Box/Lateral Lunge 2×10 (30s)
Wall Squat 2x8e (30s)
Strength/Power
1: Front Squat ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×3 15s Clusters )
*Clusters @ 80/85/85-90% *3-5 Minutes Rest
2: Hang Power Clean + Split Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% )
*1-3 Min Rest
3: Single Leg Deadlift (SLDL) ( 3x10e (20+/30+ lbs DB) )
*1-2 Min Rest
Conditioning
Metcon (AMRAP – Reps)
5 Explosive MB Chest Pass @ 14/16
10e Lateral Band Walk
30s MAX Squat Thrust (ALL OUT)
3 Rounds – 60s Rest
Cool Down
Foam Roll Quads
Foam Roll Lats
Chest Stretch
Foam Roller T-Spine Ext