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1/15/20 / #269 Barbell Club

By Wodify Admin | In WOD | on January 14, 2020

St. Louis – Valkyrie Fitness


1000m Row

Assault Bike on/off EMOM

12 min time cap!!!

5 cals on assault bike followed by

1. BW Squats x10

2. Reverse lunges x10ttl

3. Push ups x5

4. Lateral lunges x10ttl

5. FWD Lunges x10ttl

start each minute on the bike with the 5 cals.


Barbell Primer 2x

RDL x10

Shoulder Press x10

Good morning x10

Sumo Deadlift

Sumo Deadlifts 5×5 @75% (build) of 1RM of normal deadlift or 82% of Sumo Deadlift total if available . Superset with Standing straight arm pull downs x20


Bro Circuit

2 rounds

Incline Press (barbell) x10 @55%

S/A Lateral raise x10ea (8/10)

DB pullover x10


Metcon (AMRAP – Reps)

10 min Amrap

250m Row (15 reps)

15 box jumps

100m Row (10 reps )

10 push ups

50 meter row (5 reps)

5 DB Man Makers (20lbs)


#269 Barbell Club

Warm up

20 cal bike

500m Row

2 rounds

Stars and Stripes x20ttl

Scorpions x20ttl

Banded Good mornings x20


Barbell Primer 2x

RDL x10

Strict Press x10

Good Mornings x10


A: Barbell S/L Deadlift 2x10ea


Deadlift 5×3 @82% of 1RM. Superset with Ring Rows x20.

T Bar Row

T Bar Rows 4×8 “moderate” if you have a number 65%. Superset with DB Reverse Lunges X20ttl (12/15)


3 rounds

Barbell Sumo RDL (55lbs/65lb) x12

S/A DB Shoulder Press x12ea (10/12)

Sled Drag 400ft (start with 90lbs and build each round)

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