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OUR BLOG

1/7/19? / #263 Barbell Club

By Wodify Admin | In WOD | on January 6, 2020

St. Louis – Valkyrie Fitness

Warm-up

Warm up

700m ski

3 rounds

Cross symmetry x20

Push ups x10

S/A Arnold Press x10ea (10lb)

Weightlifting

Bench Press

Bench Press 7×5 @72% of 1RM

+Seated wide curls x15 (10/12/15)

Accessories

Bro circuit

3 rounds

Pull ups x3-6

Standing straight arm pull downs x12

Ground Bench x10 (55% of 1RM Bench)

Metcon

Metcon (AMRAP – Reps)

10 min Amrap

250m Row (15 reps)

Ball slams x30 (20)

Alt clean and press x30ttl (15lb/20lb+)

250m ski

Jump rope singles x30

KB Swings x30 (35lbs)

OSC

Heavy Bag work

7-10mins

Combo

2-1-1 burpee

1-1-3-3

1-1-2 burpee

3-1-1-6

Prehad/Warmup

#263 BBC

Warm up

20 cal bike

Hip /ankle mobility

Hip floss

Ankle floss

Accessories

A: Goblet Squat holds :2×5 for :30 Sec (35lbs)

Weightlifting

Primer 2x

RDLx10

Squat to Good Morning x10

Barbell Calf Raise x10

Back Squat

Back Squat 5×3 @80% and work across. Superset with DB Pull overs x10 (20lbs)

Yoke Walk

3 rounds

Yoke Walk /Farmer Carry

Yoke walk 200ft the complete the following

tricep kickbacks x10

S/A Low Row x10ea

Finisher

2 rounds

Weighted sit ups x12 (15lbs)

DB front Delt raises x12 (10lbs)

S/L Deadlifts x12ea (15lbs)

200m Row

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