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OUR BLOG

1/9/20? / #265 Barbell Club

By Wodify Admin | In WOD | on January 8, 2020

St. Louis – Valkyrie Fitness

Warm-up

30 cal bike

2 rounds

Hip band overs x20

KB Cossack squats x20ttl (20lb)

Weightlifting

Barbell Primer 2x

RDL x10

Back Squat x10

Barbell Cossack Squat x10

Back Squat

Back Squat 6×3 @82% of 1RM + weighted sit ups x20 (20lb DB/KB) build up to the 82% within 3 warm up up sets then begin your first working set.

Incline Bench Press

Incline bench 3×6 @70%of 1RM Incline or 60% of 1RM Bench is (1sec pause at the chest) No superset rest is only 45 sec after each set.

Metcon

Metcon (Time)

3 rounds

Wall Balls x10 (14lbs)

200m run

Push Press x20 (bar only)

400m run

Hammer Curls x15 (10/+12)

200m row

OSC

Bag work

Do the boxing WOD of the day!

Prehad/Warmup

#265 Barbell Club

Warm up

500m Row

2 rounds

Banded Good mornings x20

Wt / Farmer Carry 200ft

Accessories

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.
A: 2×15 Rack Pulls (95/135/155/185/225)

Aka Light ! No warm ups so choose accordingly.

Deadlift

Finisher

Finisher

3 rounds

Banded lateral walks x20ttl

Prowler Push 200ft (90lbs)

Seated hammer curls x20

Weighted plank :30 sec

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