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1/8/20? / # 264 Barbell Club

By Wodify Admin | In WOD | on January 7, 2020

St. Louis – Valkyrie Fitness


1000m row

Then 2 rounds

Stars x10ttl

Scorpions x10ttl

Low band lateral walks x20ttl (light band on ankles)


Barbell Primer 2x

RDL x10

Good Morning x10

BTN Push Press x10 (begins the neck)


Deadlifts 6×3 @85% of 1RM. Superset with DB Curtsy Lunges 12ttl (15/20/25) (build to your 85% with in two set and hen get started with your first working.


Metcon (Distance)

5:00 Row

Score total meters !!


Metcon (AMRAP – Reps)

10 min Amrap (10 reps)

Shuttle run 200ft

KB Swings x20 (35lbs)

Burpees x10

Pull ups x5


Bro circuit

3 rounds

DB Wide curls x12

S/A tricep kickbacks x12ea

Seated Delt raises x12

DB (15/20/25)


#264 Barbell Club

Warm up

500m Row

3 rounds

Push ups x10

Ring Rows x10

Banded flys x10


A: Pull ups 3×6-8

Bench Press

Bench Press 5×6 @75% of 1RM. Superset with Horizontal Rows x10ttl.

(Feet on Box)

Back Rack Lunge

Back Rack Lunges 4x8ea (try to build off last times effort) +Superset with split stance RDLSx10ea (Bar only)


3 rounds

Ground Bench x10 (65lbs)

DB High Rows x10 (12/15)

Overhead Tricep ext x10 (20/25)

Prowler Push 200ft.

Build weight each round.

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