• NO Barbell Club today
• HOLIDAY SCHEDULE: Posted at the top of the WOD/NEWS page

“Duck Ya Head”
50-40-30-20-10
Calorie Row
Box Jump (24/20)
Kettlebell Swing (53/35)

WOD Guidance & Goal:  Row at your 2k pace, box jumps find a steady rhythm, and kettlebell swings break once to save grip. Target 25 minutes. 

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2 Snatch
EMOM 10 at 80-85%

2 Clean + Jerk
EMOM 10 at 80-85%

“Noticed”
800 Meter Run
Then
10 Rounds
10 Handstand Push Ups
10 Pistols
Then
800 Meter Run

WOD Guidance & Goal:  The first 800 meters is a warm up to the 10 round couplet. Run slightly slower than your 1 mile PR pace. The handstand push ups are kipping. Try to go unbroken as long as possible. If this is a newer movement for you, do 6-4. Scaling options are strict to abmats or seated dumbbell press. Pistols, alternate legs (5 per side per round). Scaling option for the pistols is box step ups. Do 5 on one side then five on the other. Final run, get after it!!

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20 rounds
:30 on/ :30 off

2 Snatch
EMOM 10 at 80-85%

2 Clean + Jerk
EMOM 10 at 80-85%

“Bar Fight”
50 Chest to Bar Pull Ups
40 Toes to Bar
30 Clean and Jerks (205/145)

WOD Guidance & Goal:  To save your grip, do small sets with quick breaks for chest to bars and toes to bar. For the clean and jerks, choose a weight you can do for 2 consecutive reps or around 75% of your 1 rep max.

Post Time to Comments. Compare scores HERE.

SPINE/BACK SEMINAR: Tomorrow at 10am is FULL

“Going Bad”
AMRAP 20
5 Muscle Ups
25 Sit Ups
400 Meter Run

WOD Guidance & Goal:  Do transitions or 10 ring rows as scaling options for the muscle ups. Move quickly through the sit ups and run at 1 mile PR pace. Target 3-5 rounds.

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30 min
1 min hard
1 min moderate
1 min easy

• SPINE/BACK SEMINAR: Saturday at 10am is FULL

“Zeze”
On the 4 Minute for 16 Minutes
10 Deadlifts (265/185)
10 Burpees
10 Calorie Bike
10 Wall Balls (20/14)(10/9)

WOD Guidance & Goal:  The flow of this workout is…Finish the round in 2:30-3 minutes and have at least 1 minute of rest before the next 4 minute interval. The deadlift should be a weight you can do 10 unbroken reps where reps 7-10 are moderately heavy.

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push jerks
5×3

3 position clean and jerk
5 sets building

• SPINE/BACK SEMINAR: This Saturday at 10am is FULL

Back Squat
3×10

Bench
3×10

WOD Guidance & Goal:  For both lifts, build in weight for each set. You’ll warm up with class to around 60-65% of your 1 rep max and perform that weight for your first set. Set two will be around 65-70% and set three 70-75%.

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4 rounds
400m, rest 1 min
800m, rest 2 min

SPINE/BACK SEMINAR: This Saturday at 10am is FULL

“Sick Mode”
3 Rounds
1 Mile Bike
1K Row
Rest 3 Minutes

WOD Guidance & Goal:  The bike and the row will take around the same amount of time. You’ll finish anywhere between 3:30-4:30 for each exercise with a substantial amount of rest. Target is consistency for all 3 rounds.

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snatch grip push press
5×5 at 75%

Overhead squat
5×5 at 75-85%

3 Position Snatch
5×3, at 75-85%

“Danceaholic”
21-18-15-12-9-6-3
Dumbbell Hang Squat Clean Thrusters (50/35)
42-36-30-24-18-12-6
Double Unders

WOD Guidance & Goal:  Choose a weight for the dumbells that you can cycle through 5-7 hang squat clean thrusters before placing them down. Purposefully break the clusters into 2-3 sets to save grip for the double unders. Target 20 minutes. (Last time we did the workout, there was a burpee before the cluster.)

Post Time to Comments. Compare scores HERE.

4 rounds
4 min moderate
2 min easy

snatch grip push press
5×5 at 75%

Overhead squat
5×5 at 75-85%

3 Position Snatch
5×3, at 75-85%