Name: Playbook - Richard Sopinanukul - Death Row - Barbell Complex
Uploaded: 2022-03-22T17:38:20.312Z
Duration: 60 min
Description: Death Row - Barbell Complex

Warm-up
600m Run
Then
5 Rounds
9 Squats
6 Lunges
3 Burpees

Then 

3 Rounds - Bar only
3 Thrusters
3 Back Thrusters
6 Hang Power Cleans

Then

5 Rounds - Building to working weight
- Death Row Barbell Complex - 
1 (L/R) Knee Tuck Pushup
1 Cluster
1 Back Thruster
1 Hang Squat Clean

- WOD: DEATH ROW-
5 Rounds - For Time w/ 12min cap
1 Round = 3 Unbroken Sets of
1 (L/R) Knee Tuck Pushup
1 Cluster
1 Back Thruster
1 Hang Squat Clean

Rest 1 min between rounds

RX: 95/65
RX+: 135/95

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

Warmup 1 - Run

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight - lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Bodyweight - Burpee

Warmup 2 - Bodyweight

3 Rounds - Bar only
3 Thrusters
3 Back Thrusters
6 Hang Power Cleans

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

- Start with barbell on your back shoulders
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Back Thrusters

- Begin with barbell in a hang position, above the knees.
- Shrug and pull your arms under the bar at the same time go into a semi squat and catch the bar on your shoulders.
- Stand up with the bar with legs locked out to complete the rep

Barbell Hang Power Clean

Warmup 3 - Bar Only

5 Rounds
Building to working weight
- Death Row Barbell Complex - 
1 (L/R) Knee Tuck Pushup
1 Cluster
1 Back Thruster
1 Hang Squat Clean

Rest between rounds

* WOD weight RX: 95/65 | RX+: 135/95
* This movement “(L/R) Knee Tuck Pushup”, Is a push-up knee tuck another push-up the other knee tuck push-up then stand
* Complete one set without letting go of the bar before going to the next round

- Start by getting into a push-up position with your hands on the barbell
- perform a push-up then bring a knee in
- perform another push-up then bring the other knee in
- continue in this pattern until the number of repetitions are completed

Barbell - Knee Tuck Pushups

- In one motion perform a clean into a thruster
- Repeat for desired reps

Barbell Cluster

- Begin with barbell in a hang position, above the knees.
- Shrug and pull your arms under the bar at the same time go into a squat and catch the bar on your shoulders.
- Stand up with the bar with legs locked out to complete the rep

Barbell hang squat clean

Skill - Build to working weight

DEATH ROW
5 Rounds for time

1 Round = 3 Unbroken Sets of
1 (L/R) Knee Tuck Pushup
1 Cluster
1 Back Thruster
1 Hang Squat Clean

Rest 1 min between rounds

RX: 95/65
RX+: 135/95

* “(L/R) Knee Tuck Pushup”, Is a push-up knee tuck another push-up the other knee tuck push-up then stand
* Complete three sets without letting go of the bar before . Break or rested you will have to start that round over again
* mandatory one minute rest between rounds

Death Row - Barbell Complex

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