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OUR BLOG

10/7/19?/#201 Barbell Club

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

St. Louis – Valkyrie Fitness

Warm-up

600m run

3 rounds

Lateral lunges x20

Stars and Stripes x20

Scorpions x20

Weightlifting

Primer 2x

RDLx10

Good Morning x10

Back Rack Lunge x10

Deadlift

Deadlift 3RM

Spend 15-20mins building a 3RM Deadlift after 4 sets add in Banded barbell hip bridge x10 (bar only) (band below knees with shoulder , head and neck on bench)

Shoulder Press

Shoulder press 5×5 @55% (do not build) + Banded Pull ups x5

Metcon

Metcon (Time)

1 round for time (12:00 time cap)

600m run

60 KB Swings (20/25+)

200m row

20m BW Squats

400 run

40 DB Deadlifts (15/20+)

400m row

OSC

3 rounds

Wreck Bag Carry walk 200m

Side plank hip dips x20 L/R

Warm-up

#201 BBC

Warm up

20 Cal Bike

3 rounds

Walking lunge to rotation x20ttl

Ab mat sit ups x10

100m row

Weightlifting

Barbell Primer 2x

RDL x10

Strict Press x10

Back Squat x10

Back Squat

Back Squat EMOM

12 mins

X5 Back Squat on Even Starting at 65% and build each round

X12 Ring Rows on Odd

Accessories

Bro Circuit

Seated Shoulder Press DB x15 (12/15)

Seated Reverse Flys x15 (10/12)

DB Pull Over x15 (20/25)

Finisher

Sled Push Builder 200ft

10mins

No more than 10 mins building the heaviest sled you can!

See coach to score your weight!!

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