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OUR BLOG

1/13/20? / #237 Barbell Club

By Wodify Admin | In WOD | on January 12, 2020

St. Louis – Valkyrie Fitness

Warm-up

700m Ski

Cross Symmetry x20

Push ups X10

S/A Ring Rows x10ea

Bench Press

Bench Press 5×3 @85% of 1RM (work across) Super set DB supported rows x15 (15/20)

Conditioning

5 min row

1 min @26-28 Strokes per minute

2 mins @22-24 strokes per minute

1 min @18-20 SPM

1 min @26-26 SPM

Metcon

Metcon (Time)

12 min Amrap

400m run (20 reps)

DB Reverse lunges x20ttl (15/+20)

BW Turkish Get ups x6ttl

Jump squats x10

Plank hip touches x20ttl

OSC

Mini Bro

3 rounds

S/A concentration curls x12ea (10/12/15) (seated on bench)

DB Flys x12 (same DB)

AOT

AOT

2 rounds

Ab mat sit ups x20

1.5 mile run

Prehad/Warmup

#267 BBC

Warm up

500m row

3 rounds

BW squats 20

Hip Band Overs x20 ttl

Cossack squats x20 ttl

Weightlifting

Back Squat

Back Squat 4×8

Tempo 2:2:1 +Banded Pull downs x30

Push Press

Push Press 4×10 “light” + Barbell Roll outs x10

Stay under 50% of your 1RM Strict Press and get after this set of 10.

Finisher

3 rounds

Farmer Carry 200ft (53lbs)

500m row

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