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2017

WOD



9/20/2017
STRENGTH WOD
Clean + Split Jerk x3@70%, x3@75%, 2x3@80%
Clean pull w/ pause off floor, below knee & power pos 5x3@85%

WOD
8 Min AMRAP:
10 T2B/15 sit-ups 
30 Dubs 

EXS
3 sets: 1 Min L-sit hold + 100m farmers carry


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BARBELL CLUB
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WOD



9/19/2017
STRENGTH WOD
EMOM x10= 1 Front Squat w/ 2 sec pause @85%

COACH ROBBIE'S BDAY WOD
FOR TIME: 27-16-9-16-27
OHS @95/65/45
C2B pull-ups
Calorie row

EXS
4 rounds: 30' HS walk (or 20 shoulder taps)
+ 30' back rack carry @110% (back squat)

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BARBELL CLUB
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WOD



9/18/2017
STRENGTH WOD
Snatch x3 @70%, x3@75%, 2x3 @80%
Snatch pull w/pause off floor, below knee, power pos 5x3@80%

WOD
EMOM for as long as possible:
7 Thrusters @95/65/35
7 Burpees over bar

EXS
BTN split jerk 3x1 @80%, 3x1@85%


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BARBELL CLUB
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WOD



9/17/2017
SUNDAY BARBELL
1. Clean + Split Jerk
    10 rounds every 2:30 complete 2 squat cleans + 1 split jerk (climbing)
2. Push Press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max strict pull ups after each set
3. 3x10 weighted box step ups

WOD
8 RFT
12 DL @225/155/105
21 KBS @70/53/35

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BARBELL CLUB
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WOD



9/16/2017
WOD
With a partner, 2 RFT:
800m Med ball run @20/14
10 Rope climbs 
10 Clean & jerk @155/105/70
10 MU
• Split reps evenly! (Run together, 1 MB)


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BARBELL CLUB
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WOD



9/15/2017
STRENGTH WOD
Push press 3x5 @70%, 2x5@75%
Push jerk x3@65, x3@70, x3@75, 2x2 @80%


WOD
FOR TIME: 21-18-15-12-9
Front Squat @155/105/70
Ring dips 

EXS
Find a 1RM snatch balance


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BARBELL CLUB
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WOD



9/14/2017
STRENGTH WOD
3 rounds: 10 DB Box step ups @45/25/20
1 Min HS hold
25 Sit-ups 

WOD
Row 500m x5 -- rest 2 Mins btwn 

EXS
DL 5x3 @75%, 3x2@80%


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BARBELL CLUB
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WOD



9/13/2017
STRENGTH WOD
Find your 1RM Clean OR...
P. Clean + p. Jerk x3@60%, x3@70%, 2x3@75%
Clean grip DL 5x5@85% (3 sec pause in power pos)

WOD
4 RFT
15 SDLHP @95/65/45
15 Burpee Box jump over

EXS
EMOM x13: 3 Bench press + 3 muscle ups

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WOD



9/12/2017
STRENGTH WOD
HSPU: 15 reps -- rest 1:00
12 reps -- rest :45
9 reps -- rest :30 
6 reps -- rest :15
Upon completion: 2 max effort sets push-ups
 w/ 1 min rest btwn 

ANDREA MARCH'S BDAY WOD
11 Min AMRAP:
29 Dubs
200m Run 
29 T2B

EXS
Back squat 10-5-3-1-1-3-5-10


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BARBELL CLUB
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WOD



9/11/2017
STRENGTH WOD
Find your 1RM Snatch OR..
P. snatch x3@60%, x3@70%, 2x3@75%
& Snatch grip DL 5x5@70% (3 sec pause in power pos)

WOD
9/11 Tribute WOD
4 RFT
343m row
72 Air squats
9 Strict pull-ups 
11 P. Cleans @155/105/70
(4= Planes lost, 343= Firefighters lost,
 72= police lost, 9= month, 11= day)

EXS
BTN P.jerk 4x2, BTN split jerk 6x1


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BARBELL CLUB
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