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1/9/18? / #44

By Wodify Admin | In WOD | on January 8, 2019

St. Louis – Valkyrie Fitness

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300m row

2 rounds

S/A light KB swings x10 ea

Light DB reverse lunges x10ttl

Sumo deadlift pvc/bar warm up x10

1 round PVC

1 rounds Bar


Sumo Deadlift 5RM

Superset with KB reverse lunge to punch x10ea do not alternate and KB stays over shoulder the entire time! Spend no more than 20mins


Metcon (Time)

4 rounds for time

Wt sled push 200ft (90lbs)

10 cal bike

10 burpees

10 push ups

10 jump squats

10 wall balls


2,000m row

1,000 easy

10 GHD sit ups

1,000 faster than the first so check your time




500m row

Then 2 rounds

Walking Front rack KB lunges x10ttl “light”

KB RDL x10 with same weight

Windmills x10ea


Sumo Deadlift 3×5 @65%

Sumo Deadlift 3×5 @65% of 1RM “normal” Deadlift max. Superset with KB renegade rows x10 total.

Turkish Get ups 4×8

Turkish Get ups 4×8 ea arm. The goal is to start light and work it up to a heavier weight each set+ Battle rope wrist rotations :45sec each set.


3 rounds

Low band straight leg KB deadlifts x15

Yoke walk 200ft

S/A Low row (30lbs) x10ea

DB Step ups x10ea side do not alternate


3 rounds

rope get ups x5

Pick one bro circuit move and do 3 sets of 10 (Aka anything upper body)

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