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OUR BLOG

1/6/20? / #262 Barbell Club

By Wodify Admin | In WOD | on January 5, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m row

2 rounds

Hip band overs x20ttl

Reverse lunge to Slamball rotation x10ttl

Weightlifting

Barbell Primer 2x

RDL x10

Back squat x10

Barbell Cossack squats x10

Back Squat

Back Squat 7×3 @75% of 1RM + DB Reverse lunges x10ea do not alternate (15lbs or heavier)

Core Work

2 rounds

Leg lifts x10ea (heavy band on ankle)

Seated knee tuck x20

Crunch heel taps x30

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

KB swings x30 (35lbs)

Ab mat sit ups x30

Row 30 cals

Box Jump x15

Goblet Squat x15 (35lbs)

OSC

Back Bro

3 rounds

(12/15/16)

DB upright rows x12

DB S/A High rows x12ea

Prehad/Warmup

#262 BBC

Warm up

500m Row

2 rounds

S/A upright Row x10ea

Banded fly’s x10

Accessories

A: 2×15 Bench DB Flys (10lbs)

Bench Press

Bench Press 4×6 @72% of 1RM. Superset with DB Supported Incline Rows x10 (15/20/25)

Incline Bench Press

ncline Bench Press 5×5 @55% of 1RM Bench Press. Superset with Seated DB Low Rows x10 (15/20)

Finisher

3 rounds

skull crushers x20

S/A Neutral Press x10ea (10lbs)

Pull ups x5-7

Sled push 200ft

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