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1/7/18? / #43 Barbell Club

By Wodify Admin | In WOD | on January 6, 2019

St. Louis – Valkyrie Fitness

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500 m row

2 rounds

Banded lateral walks (low band) x10ttl

Banded Squats x 10


Assault bike on/off 6 mins

Every minute hop off the bike and complete the following

1. plank Spider-Man’s x20 ttl

2. Plank hip Touches x20 ttl

3. Reverse DB lunges x20

You will do this for two rounds to make the total 6 min effort


Back Squat 3×5

Back Squat 3×5 moderate to heavy no super set no more than 90sec of rest .


Metcon (Time)

3 rounds for time

Push ups x20

Knee tucks x30

Mountain climbers x50

Row 300m


2 rounds

GHD Sit-ups x10

2 min cool down bike after each set




3 rounds

200m row “moderate pace”

“Light” DB Front raises x10

External rotations with 2.5 plates x10


Bench Press 6×3 @ 70% of 1RM

Bench Press 6×3 @ 70% of 1RM Deadlift +S/A KB low rows x10ea. Increase bench weight each set.

Rack Pulls 4×8 (4×8)

Rack Pulls (from off a rig set up bar a notch below the knee. Start with a flat back end up to finish the lockout portion of the deadlift to complete the movement.)

4×8 @55% of 1RM Deadlift + S/A Ring row x5ea + DB weighted sit-ups x10


3 rounds

Barbell Russian step ups x10ea

Ez curls x20

Bulgarian split squats x8ea

Weighted pull ups x3-5 or no band option


3 rounds

:30 sec intervals

Plank Spider-Man

Ball slams

Farmer carry

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