WOD Saturday December 11th and Barbell Club

Come Try Out The New Barbell Club at 11:00 A.M.

Partner WOD:

As Many Rounds As Possible in 30 Min:

20 Calorie Bike

20 Pull ups

20 Dumbbell Thrusters

20 Devil Presses

Barbell Club:

Warm up: 3-4 min bike, 10 inch worms, plate weighted ankle rocks, barbell cycling primer 

BB cycle primer – Snatch 

5 SN DL + 5 SN high pulls + 5 Hang Mu SN + 3 dip SN + 3 overhead SQ 

Every 2:00 x 8 sets Snatch – 2×3 65%-70%, 2×2 75%-80%, 4×1 build to heavy single

BB cycle primer – CJ 

3 power clean + 3 strict press + 3 dip cleans + 3 push press + 3 BTK cleans + 3 jerks 

Every 2:00 x 8 sets CJ – 2×2+1 65%-70%, 2×2+1 75%-80%, 4×1 build to heavy single

EMOM x 15:00

Min 1 –  2 heavy front squats 

Min 2 – 10-15 GHD sit ups 

Min 3 – 5 seated high box jumps 

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