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OUR BLOG

1/30/20? /#281 Barbell Club

By Wodify Admin | In WOD | on January 30, 2020

St. Louis – Valkyrie Fitness

Warm-up

700m ski

3 rounds

S/A Ring rows x10ea

Push ups x10

Negative pull ups x4

Accessories

Front to Back Press 2×10 (15lb bar)

(Williams Press)

Weightlifting

Shoulder Press

Shoulder Press 5×3 @72% of 1RM Bench or 75% of Shoulder Press 1RM. Superset each round with Front Rack DB/KB Stepdowns x10ea (15/20lbs)

Metcon

Metcon (Time)

3 rounds

400m run /30 cal bike

Wreck Bag reverse lunges x20ttl

KB AA Swings x20 (30lbs)

Weighted Bear Crawl 200ft

DB Push Press x20 (20/25lbs)

OSC

Mini Bro Circuit

3 rounds

Seated DB low rows x12

Seated Side lateral raises x12

Prehad/Warmup

#281 BBC

Warm up

3 rounds

200m row

10 S/A ring rows

10 KB windmills

Weightlifting

Bench Press

Bench press

4×6 starting at 72% of your 1RM and building from there. Superset with x10 plate front felt raises

Front Squat

Tempo front squats 3:3:1

5×5 @65%+ Banded Pull-ups x8

Finisher

3 rounds

S/A log jammers x20 L/R

Wreckbag step ups x10 each leg

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