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WOD



1/22/2018
STRENGTH WOD
EMOM x10:
Min 1= 1 Snatch @80%
Min 2= 1 Sq Clean & Jerk 

WOD
5 RFT
5 Thrusters @95/65/45
100m run
5 HSPU 

EXS
High Hang strict muscle snatch 6x3 climbing


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BARBELL CLUB
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WOD



1/21/2018
SUNDAY BARBELL
1. Power snatch + hang snatch @50%, 60, 65, 70, 75
2. Power clean + hang clean @50%, 60, 65, 70, 75
3. Power jerk @50%, 60, 65, 70, 75, 80
4. DB split press 5x5

WOD
FOR TIME:
12 Strict press
400m run 
12 Push Press
400m run
12 Push jerk
400m run
12 Bear complex 
Use 115/75/45



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WOD



1/20/2018
WOD
With a partner, complete for time:
100 AB Mat sit-ups Synchronized 
80 KBS @70/53/35
60 Box jumps 
40 Pull-ups, each 
60 Box jumps 
80 KBS 
100 AB Mat sit-ups Synchronized
• After each round = 50 ft HS walk/15 HS shoulder taps

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WOD



1/19/2018
JIM GRAUEL’S BDAY WOD
21-15-9
Alt. DBS @50/35/25 + DB Burpee
Rest 5 Mins...
39 Cal row + 39 Cal AB
Rest 5 Mins...
W/ remainder of time (until 39 Mins), AMRAP: 
5 DB DL + 5 DB clean + 5 DB squat + 5 DB Press
Alternate arms after each FULL round
• Every 2 Mins = 1 Lap Single Arm OH walk 

EXS
4 rounds: 100m Farmer carry + max set Ring MU


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WOD



1/18/2018
FROM 0-12:00= Complete one of the following:
L1= 10x3 UB HSPU, L2= 8x6 UB HSPU, OR L3= 6x8 UB HSPU
FROM 12:00-19:00= EMOM 
1 Back Sq + 2 Front sq (Building from 65%-80%)
FROM 20:00-28:00= AMRAP
20 Walking Lunges + 20 SDLHP @85/55/35 + 20 Wall balls 

EXS 
Max UB reps P. Snatch at 60%, 65, 70, 75, 70, 50%

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WOD



1/17/2018
STRENGTH WOD
EMOM x 8= Snatch pull+snatch w/ pause in catch
x4@ 75%, x2@ 85%, x2@90%

WOD
5 RFT
2 Rope climbs 
6 DL @305/205/135

EXS
Jerk dip squat 5x3@100%
Split jerk 5x2@80%

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WOD



1/16/2018
STRENGTH WOD
3 rounds: 1:00 HS Hold + Max effort L-sit

WOD
24 Minute EMOM=
Min 1- 17/12 Cal row
Min 2- 100m Run
Min 3- 1o Burpees
Min 4- 12/8 Cal AB

EXS
Front rack walking lunges 4x8 @65% FS


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WOD



1/15/2018
STRENGTH WOD
OHS w/ bottom pause: 4x2, 4x1 climbing

WOD
12 Min AMRAP or 7 RFT: (whichever comes 1st)
10 Hang Sq. snatch @85/55/35
30 Dubs

EXS
Deficit clean pull + high pull 8x3@90%


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WOD



1/14/2018
BARBELL CLUB WEEK #104
1. High hang clean 3x3@70%, 3x2@75%
2. Hang sq clean 3x3@75%, 3x2@80%
3. Squat clean 5x1@85%
4. Sots press 6x1 climbing
5. Supine ring rows 5x10

WOD
FOR TIME:
20 HSPU
30 KBS @53/35/25
40 Sit-ups
30 KBS
20 HSPU 


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WOD



1/13/2018
WOD
With a partner, choose between:
Option A= 45 Pull-ups + 60 ft. weighted bear crawl
30 C2B Pull-ups + 6o ft weighted bear crawl
15 Bar MU + 60 ft. weighted bear crawl
OR Option B= 3 RFT: 
15 Pull-ups
10 C2B 
5 Bar MU
60 ft. weighted bear crawl
Then, @20:00= Find a 3RM Thruster from floor
@28:00= 50 Thrusters @115/75/45

ONE PARTNER WORKING AT A TIME, AT ALL TIMES
(WEIGHTED BEAR CRAWL @45/35/25 LB PLATE)

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