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1/11/19? / #45

By Wodify Admin | In WOD | on January 10, 2019

St. Louis – Valkyrie Fitness

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3 rounds

Banded fly’s x20

Push ups x20

S/A ring rows x10ea


Bench Press 4×10

Bench Press 4×10 starting at 55% of your 1RM + Superset with KB banded RDLs x15

Core Work

DB core

Wt sit ups x20

Static crunch to scissors x20

DB plank pull through x20ttl


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

500m row

Ovhd plate walking lunges x20ttl

Barbell push press x20 (55lbs)

Reverse lunge to hop x10 L

Over the shoulder bag toss x10

Reverse lunge to hop x10 R


Mini bro circuit

3 rounds

DB ovhd tricep ext x20

DB Wide curls x20

DB s/a high row x10ea



20 cal bike

2 rounds

Reverse lunges x10ttl

Tempo step downs x5ea 2:2:1 tempo

:30 sec GB squat holds


Back squat 5×3

Back squat 5×3 + skull crushers x12

Today should be heavy! Work towards your 3×3 percentages and go up if you can. Follow the instructions for the deadlift as well.

Deadlift 5×3

Deadlift 5×3 + DB Flys x12 *instructions above


VF1’s Metcon with a 20 cal ski instead of a 500m row

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